Getting active

Up until about 12,000 years ago, humans spent most of their time hunting, fishing, and foraging for food.1 In other words Getting active, they were always on their feet. Fast forward to now, and, biologically speaking, we haven’t changed all that much. But unlike our hunter-gatherer ancestors, many of us spend a little too much time slumped on the sofa or sitting at a desk.

According to the WHO, as many as 85% of people worldwide live sedentary lives.2 The sitting disease, which your doctor might call sedentarism, can take a serious toll on your health.

Humans are built to move. Physical inactivity is among the top-10 leading causes of death and disability globally. It can increase the risk of several diseases, including cardiovascular diseases, diabetes, and cancers.

But there’s good news. Healthy levels of activity are achievable for most of us. Doing 150 minutes of moderate physical activity a week, or around 30 minutes a day, should be enough.3 And you don’t need to dust off the old gym membership. Small changes in your day-to-day life can get you closer to that target.

Let’s take a look at 6 simple ways you can start moving more at home, at work, and on the go.

Embrace your chores

Chores are the bane of our lives. But together, mopping the floor, doing the laundry, and taking the bins out can add up to a full-blown workout. Schedule in regular chore time, and listen to a podcast or your favorite playlist to make it more interesting. You’ll burn calories while making your home a nicer place to live.

Hack your routine

Brushing your hair, showering, grabbing a glass of water. Day-to-day activities can be so routine that we end up doing them on autopilot. So why not put that time to better use with some simple strength-building exercises? Try calf raises in the shower, squats while brushing your teeth, or table-top push-ups before you sit down for a meal. There are so many exercises you can try, so just find the ones that work for you.

Set movement reminders

If you work at a desk, big chunks of time can pass without any movement at all. Set a reminder on your phone or stick a note on your screen, reminding you to get up and walk about every 20 minutes. Breaking up your work by stretching your legs can also help improve productivity.

Take a proper lunch break

Taking a break at lunchtime is vital to stop you from burning out. But don’t just scroll on your phone while you eat a sandwich at your desk. Take the opportunity to get active by heading outside for some fresh air. Get some steps in while you discover the area around your workplace.

Take the stairs

Did you know that taking the stairs burns more calories per minute than jogging? Opting for the stairs over elevators and escalators will help strengthen your muscles, bones, and joints. And it’s guaranteed to get your heart pumping.

Walk faster

Picking up the pace can turn walking into a serious workout. You’ll burn more calories, strengthen your leg muscles, and get your cardiovascular system working. Plus, you’ll get around faster. Excellent. Start at a moderate pace to get your heart and lungs working, and then pick up the speed once you’re warmed up.

There are countless ways you can move more during the day, so why not get adventurous? Any time you spend up on your feet is a move in the right direction. You’ll feel much better for it.

  1. National Geographic. “Hunter-Gatherer Culture”.

  2. WHO. “Physical inactivity a leading cause of disease and disability, warns WHO”. 4 April 2002.

  3. CDC. “How much physical activity do adults need?”.

**Question: How to Get​ Active and Improve Overall Well-being?**


Embracing an active ‍lifestyle​ offers myriad benefits for both ‌physical⁣ and mental well-being. Transitioning from a sedentary routine to an active one requires‌ a​ gradual and tailored approach.

**1. Set Realistic ⁣Goals:**

Begin with attainable goals ⁤to avoid discouragement. Initially, aim for 30⁣ minutes of moderate-intensity exercise most days ‍of the week.⁤ Gradually increase duration and intensity⁣ as fitness levels improve.

**2. Find Enjoyable Activities:**

Select activities that align with personal preferences and interests, making physical activity a more sustainable pursuit. Consider jogging, cycling, swimming, dancing, or team sports.

**3.​ Exercise with a Buddy:**

Partnering with a friend or family member can provide motivation and accountability. Encourage each other to push limits and make exercise a ​social experience.

**4. Break Down Exercise into Manageable Chunks:**

If 30 minutes of exercise seems daunting, break ⁤it into smaller segments ⁤throughout the day. Engage in short bursts of activity, such as a⁤ brisk ​walk during lunch or squats while brushing ‍teeth.

**5.​ Incorporate Movement into Daily Routine:**

Foster an active lifestyle by walking or biking to ⁢work, taking⁢ the stairs instead of⁤ the elevator, and engaging in chores that‌ involve movement, such as gardening or cleaning.

**6. Listen ⁤to the Body:**

Pay attention to physical cues and rest when necessary. Overexertion can lead to injuries⁤ and setbacks. Gradually increase⁤ intensity and duration to​ avoid exhaustion.

**7.‍ Warm-Up and Cool-Down:**

Prepare the body for exercise with light stretching and warm-up ​activities. After exercising, engage ​in cooling-down activities, ​such ⁤as walking or stretching, ‌to reduce muscle soreness.

**8. Choose a Variety of Exercises:**

Cross-train with different exercise​ modalities to work various muscle groups and prevent boredom. Incorporate cardio​ activities,‌ such⁣ as running or swimming, with strength training exercises‌ like‍ squats and push-ups.

**9. Seek Professional Guidance:**

Consult⁣ with healthcare professionals or certified trainers for⁢ personalized‌ advice and recommendations⁤ based​ on individual fitness levels, medical conditions, and other factors.

**10. Make Exercise a Habit:**

Consistency is crucial for achieving fitness goals. Establish a regular exercise schedule and set aside time for physical activity, just like⁣ other important appointments.

Remember, the journey ​to an active lifestyle is not about ⁣achieving perfection, but about embracing movement and improving overall‌ well-being. With patience, perseverance, and a positive mindset, individuals can‌ successfully transition to a more physically active and fulfilling life.


  1. Getting your kids active from a young age is one of the best ways to help them develop healthy habits for life! Tap the link in our bio to learn more!

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