How to fit recommended physical activity into a busy day and sit less

Between work, commuting, housework and family, many people feel there is simply no time to exercise. But according to the World Health Organization (WHO), physical activity means any body movement that uses energy, whether during leisure time, while getting around, at work or doing household chores.

The WHO recommends that adults get at least 150 minutes of moderate-intensity activity a week, and stresses that some activity is better than none. Regular activity helps reduce the risk of heart disease and type 2 diabetes, and can improve mental health and sleep.

Practical ways to move more and sit less

First: turn your journeys into activity. Walk to the local shop or market instead of driving, get off the bus or tram a stop early, or cycle if there is a safe route.

Second: split activity across the day. You don’t need one long session; a short walk in the morning and another after lunch or dinner all count towards your weekly goal.

Third: cut down time spent sitting in front of screens, at work and at home. Stand up regularly, take a short walk, or take phone calls standing or walking.

Fourth: count housework as activity. Cleaning, carrying shopping and climbing stairs all use energy and benefit your body.

Fifth: add some muscle strengthening, which the WHO says benefits everyone. Start simply at home, for example by standing up from and sitting down on a chair several times.

Sixth: make movement a family affair. A walk with the children around the neighbourhood or in the park, or active games, also keeps them away from screens.

When to see a doctor

If you have a chronic condition or disability, are pregnant or have recently given birth, or feel chest pain, unusual breathlessness or dizziness during exertion, talk to a doctor or visit the nearest health centre before stepping up your activity.

Start small today and build up gradually: consistency matters more than perfection.