Move more each day

Think squeezing exercise into your day is impossible? Think again! Here’s how to do it…
Published 28 January, 2019

When you’re busy with work or caring for others, finding time for exercise can feel like a challenge. However, even short bursts of activity can help you improve your health.


There are many ways to get more movement into your day without overhauling your routine. In fact, all it takes is a few simple tweaks to activities you’re probably already doing. For example, take the stairs instead of the lift in your office or at a shopping centre; park in the space farthest from the supermarket entrance or high street; get off the bus or train a few stops earlier and walk the rest of the way; and walk around instead of sitting when you’re on the phone.


Turn it into a habit

The easier it is to fit a healthy behaviour into your routine, the more likely you will be to make it a habit. Research shows that by acknowledging the physical activity we do is good for us, we benefit even more*, so give yourself credit for the movement you do in a day, even if it’s doing squats while you brush your teeth!


Make a plan

Think of a day during the week ahead when you might struggle to be active. Now think of two opportunities to squeeze activity into that day, such as during your commute or between appointments, and write your plan down so you’re more likely to stick to it.


*Crum AJ, Langer EJ. Mind-set matters: Exercise and the placebo effect. Psychological Science 2007;18(2): 165-171.