It’s best to increase your activity by starting out slowly. Remember that we are all different and it’s a good idea to see your doctor before you start a new exercise plan, especially if you haven’t exercised in a while.

FIVE STEPS TO BUILDING ACTIVITY INTO YOUR DAY

Step 1 

Aim for regular, moderate activity
We should all be moderately active for at least 30 minutes a day, on most of the week¹ . Moderate activity is something that makes you feel warmer and makes you breathe harder. Brisk walking, cycling and swimming are good examples of moderate activity.

Step 2 

Break it down and give yourself realistic goals
You don’t need to do the full 30 minutes in one go; you can break it down into smaller sessions if this makes it easier to fit activity into your day. Try splitting your 30 minutes into two 15-minute or three 10-minute sessions. This will help you get used to your new activity. You can build up to the full 30 minutes over a few weeks.

Step 3 

Build activity into your existing routine
You don’t have to join the gym to become more active. If the idea of ‘doing exercise’ isn’t for you, why not try being more active in your day-to-day life? Catching public transport to work, walking the kids to school, walking up the escalator, choosing the stairs instead of the lift and going for a walk in your lunch break are easy ways to build activity in your routine. 

Step 4 

Involve a friend
If you find the idea of being active unappealing, try to get other people involved. Ask your family and friends, or even a work colleague. You can use each other for support and motivation.

Step 5 

Enjoy it!
The main thing is to enjoy being active. If it feels like a punishment, then you’re less likely to keep it up. By finding something you like doing, you’ll enjoy it more and be more likely to stick to it.