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2. Increasing Lifestyle Activity

Being active doesn't have to mean doing organised exercise, like going to the gym or doing an exercise video.

We can all become more active in our daily lives, by making simple changes to our lifestyle, like walking instead of using transport.

Lifestyle activity is a great way of achieving your 60-90 minutes of daily exercise. Later on, when you become fitter and more confident you can start doing more strenuous activities.


Walk as much as possible in your daily routine

Use the stairs instead of the lift

  • Remember, start gently and gradually increase the difficulty level.
  • If you work on the 6th floor then why not start off by taking the lift to the 5th floor and walking up the last flight? When you've mastered that, start a flight earlier, and so on.

Get off the bus a couple of stops early.

  • Being out in the fresh air can be more enjoyable than being stuck on crowded public transport.
  • As before, when this becomes a habit you can aim to increase the distance you walk.


If you drive into a supermarket car-park, find a parking space in a distant corner and walk. Better still, walk to your local shops and leave the car behind if you can.

If you work in a large building, go to the toilets on a different floor. This will increase the amount of time you spend on your feet and burn more calories.

Get out at lunch time and go for a walk in the park or a walk to the shops

Instead of taking a coffee break, take a five-minute walk around the block

Gardening is good exercise and helps you keep fit

If you have a dog, make sure you take it out for regular walks. This will keep you active as well

When seeing friends, why not do something active such as a walk in the park


1. Reducing Sedentary Behaviour

3. Organised Activity and Sports

Types of exercise


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