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Movement and wellbeing

Sometimes, finding time to move more can feel like just another chore. But adding even a small amount of extra activity into your daily routine can have a positive impact on your physical and mental health. 

42% of the adult UK population say they did not exercise in the past month

source: You Gov

Finding moments

Finding moments in your day to move more might be easier than you think. It doesn’t have to mean hitting the gym or sweating it out in an exercise class. There are plenty of ways you can find moments in your everyday routine, and here are some ideas for how you can make a start.  

Morning mobility 

Roll out your mat, breathe deeply and get ready for the day ahead. Set aside just five minutes to start your day with a gentle stretch or a short yoga session. You’ll improve your flexibility and prepare your body and mind for the day. Find out more about stretching for flexibility.

Get some fresh air 

 A quick 10-minute walk or roll outside can work wonders for your mood and reduce feelings of depression, anxiety, and stress. It's not about reaching a goal. It's about changing your surroundings and giving yourself a break, to improve both your physical and mental well-being.

Find out more about walking for health.

If you can, use the stairs

Instead of taking the lift, why not use the stairs if you can? It’s a really simple way to get your muscles moving and give your cardiovascular system a boost at the same time.

Take stretch breaks

If you’re sitting down for much of the day, try setting aside a few minutes at regular intervals for a quick stretching session. It will help loosen up your muscles, increase your flexibility, and leave you feeling refreshed. 

Exercises you can do while seated.

Activate your chores

Why not make those more mundane tasks a bit more fun? Crank up your favourite music and put a bit more energy into those chores. Who doesn’t want to make those everyday tasks a bit more fun? 

Take a screen detox

If you spend a long time in the same place, especially if you are using a screen, try taking micro-breaks throughout the day. These brief moments of movement help you shake off any stiffness from sitting too long and help refresh your mind.

Why (if we can) we should sit less.

Park further away

If you drive to work or run errands, try parking your car a bit further away from your destination. Not only will you get some fresh air, which is a great way to lift your mood, but you’ll also be adding some physical activity to your day. Do you get the bus? You could try hopping off a stop earlier.  

Use your waiting time

You could try using the time you spend waiting to move more. Waiting for the kettle to boil? You could try marching, or arm circles. Waiting for the kids to come out of school? How about some heel raises or shoulder shrugs? Even short bursts of activity add up over time, so try seizing those waiting moments to keep your body moving.  

Embrace playtime

After school, if you’re heading off to the local park, why not join in?  Pushing the swing, chasing the kids around, or joining in a game of tag is not only great fun for everyone, but you’ll also give yourself a bit of a workout. 

Kitchen Dance Party

While preparing dinner, turn up the volume and have a boogie! Dancing is such a fun way to get your heart rate up that you don’t even notice you’re exercising. It’s a great way to get fitter and lift your spirits! 

Find your movement with Lucy 

If you’ve found inspiration to add some moments for movement to your day, you’ll be well on your way to improving your physical and mental wellbeing.

To help you get started, we've teamed up with the remarkable Lucy Wyndham-Read, online fitness instructor and Army veteran, to bring you a series of short home workouts to boost your fitness and wellbeing.

Ready to take the first step?