• Doing something is better than nothing

    Not sure where to start? If you currently do no physical activity, start by doing some, and gradually build up the recommended amount.

  • Don’t undo the good work

    Break up long periods of sitting as often as possible. Sitting for many hours each day has adverse metabolic effects and can result in poor health, even if you are exercising daily.Read our tips about screen time.

  • Plan ahead

    Get your joggers or workout clothes out the night before so you are ready to go and put them somewhere visible, like hanging over the TV. The less you can think about it when about to start an exercise session, the less likely you will change your mind.

  • Hang in there

    Don’t be put off when changes don’t show on the scales. Even without weight loss your body is reaping the numerous health benefits of increased physical activity, reducing your risk of a variety of chronic health conditions.

  • Warm up

    A warm up before exercise will prime your body for movement. This will help increase blood flow to muscles, increase muscle suppleness and prevent unnecessary stress and fatigue being placed on your heart, lungs and muscles.

  • Mix it up

    Your body can quickly adapt to an exercise routine, so over time the same exercise will become easier. Add variety to your exercise routine or increase resistance every few weeks to prevent boredom and ensure that you continue to progress.

  • Try interval training

    Not only will your metabolic rate be increased for the next 24-48 hours but you will achieve greater health and fitness benefits. Try adding bursts of jogging to your usual walk or if you are already jogging try adding short sprint intervals.

  • Core strength

    Brace your stomach muscles when you are exercising, or even when you are sitting down. Strong core muscles help reduce risk of injury and lower back pain. To do this, gently pull your navel back toward your spine.

  • Get moving during the ad breaks!

    Try some simple exercises during the ad break of your favourite television show – such as squats, standing repetitively onto your tippy toes, star jumps or marching high knees.

  • Up the H2O

    Your body loses water through metabolism, sweat and breathing. Drink plenty throughout the day to ensure you remain hydrated, this will improve help your metabolism, productivity, exercise performance and brain function. Read out tips for drinking more water.