Move more in minutes

Find a new favourite way to move, even when time is tight.
Published 2 December 2018

1 minute or less

Have a few spare seconds (or the ability to multitask)? Power up with one of these quick hits. And feel free to go longer than a minute if you can!

  • Do standing push-ups against a wall.
  • Do squats while watching TV. Keep your back straight and your chest and shoulders up. Look straight ahead. As you squat down, focus on keeping your knees in line with your feet.
  • Try arm circles. Stand tall, arms at sides. Circle your arms backwards, one after the other (as if you're doing backstroke).
  • Do a plank. This move strengthens your abs and back. Get down on your forearms and toes, with your body in a straight line and core tight. Hold for 10 seconds to start and work up to a minute.

Remember it's best to check in with your health professional before starting a new activity routine.

5 minutes

When you have a small chunk of spare time, try these ideas. And keep an eye out for opportunities to take the stairs, park in the far corner of the car park, lift shopping bags and so on.

  • Do some calf raises (rise up on the balls of your feet, pause, then lower) while prepping a meal.
  • Turn up the tunes and dance like nobody's watching.
  • Hula hoop! It's more challenging than it looks and lots of fun.
  • Do some wide squats down a hallway and back; repeat until the time is up.

10 minutes

Don't have time for a long workout? Not to worry, shorter bursts of physical activity can enhance your wellbeing, too.

  • Walk or pace the hallway while waiting for a doctor's appointment or wander around the field while waiting for your kid's game to finish.
  • Throw a frisbee with your children or a friend.
  • Grab a basket instead of a trolley when you're doing a quick supermarket run to help target arms and make you stronger.
  • Walk your dog (the peppier the better) or borrow a neighbour's.

15 minutes

Squeeze in these mini workouts in the morning before the day gets busy, on your lunch hour or before or after dinner.

  • Take an 'awe' walk. Post a photo on Connect of something you noticed on your walk - something that was novel (maybe a beautiful sculpture) or physically vast (the city skyline perhaps).
  • Try intervals. Start walking, then increase your pace so you're walking as fast as you can. Slow down for a minute or two to recover. Repeat for up to 15 minutes. Make sure you're wearing supportive running or walking shoes.

Physical activity can help you lose weight

Combining a healthier diet with increased physical activity can lead to a 20 per cent greater weight loss than changing your diet alone. Physical activity is a key predictor of who keeps weight off and who doesn't.