Move more in a busy week

Health organizations suggest that adults aim for about 150 minutes of moderate activity each week. It can be split into short pieces.

Easy ways to add movement

• Walk for 10 minutes after meals.
• Take the stairs when you can.
• Stand and stretch every hour if you sit for work.
• Walk or cycle for short trips.
• Pick an activity you enjoy so you keep doing it.

Start small

If you are new to exercise, begin with five or ten minutes a day and add a little each week. Regular small efforts beat rare big ones.

Add some strength

Twice a week, add simple strength work such as squats, wall push-ups or carrying shopping bags. It helps your bones and balance.