We spend a lot more time being inactive during the day than we used to – working at a desk, staring at a screen or driving in a car.

Small changes can build more activity into your day and improve your health.

How much screen time is too much?

The more time you spend away from the screen being active the better. Long periods of sitting down can have a big impact on your health and is even associated with increased risk of diseases like type 2 diabetes.

Remember, you need at least 30 minutes of moderate activity on 5 days of the week or 75 minutes a week of vigorous activity to take care of your health. Find out more about the basics of getting active.

How do I balance out my screen time?

There are plenty of small ways you can add activity to your day to balance out your screen time:

  • Add some movement by jogging on the spot, doing star jumps or lifting weights while you watch TV. Check out our easy exercise routines for ideas.

  • Try audio books, podcasts or the radio so you can do the gardening, some household chores or go for a walk while you listen.

  • Trade in an hour of screen time this week to do something you’ve been wanting to do – like meeting up with an old friend, taking the kids to the park or learning a new healthy recipe.

  • Add movement to your work day by taking the stairs or getting off the bus a stop early and walking the rest of the way. Take a look at other quick tips for busy people.

  • Break up long periods of sitting down by going to refill your water bottle, going for a five-minute walk or doing stretches on the spot.

Struggling with motivation?

Did you know you can get free information and coaching over the phone to help you get active and set goals? Find out about this and other free programs that can help you make small changes today.

Or take a look through out quick tips to find what’s going to work for you.