Get active your way

There are many ways busy mums and dads, families, and office workers can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine.

For most of us, daily chores, such as shopping or housework, don't count towards your activity target. This is because your body doesn't work hard enough to get your heart rate up.

Click on the links below for ideas on building more activity into your life:

• Busy mums and dads 
• Families
• Office workers

Fitness for busy mums and dads

• Set a time for physical activity and stick to it. You're more likely to find time to be active if you do it at the same time and on the same days each week.
• Split activity up throughout the day – you can achieve your target in bouts of 10 minutes or more. 
• Walk your children to and from school. This will also help them develop a pattern of physical activity.
• Be active with your child. Take them to the swimming pool, or play in the garden or park. 
• Improve your strength and flexibility with Strength and Flex, a five-week exercise workout plan.
• Join a child-friendly gym. Find a class or club that allows children in or offers childcare during a workout.
• Set up a buggy group with other parents and go on long walks with the children.
• Exercise during your lunch break. Your office may have a gym, or you may have access to a nearby swimming pool or squash courts.
• Cycle or walk part, if not all, of your journey to work. Get off one bus or tube stop before your destination.

Fitness for families

• Children don't need to get their daily target of 60 active minutes all in one go – they can do them in chunks of 10 minutes throughout the day.
• If parents are physically active, their children are likely to be active too, so lead by example.
• Instead of watching TV, encourage your child to find fun activities to do on their own or with friends, such as playing chase or riding their bikes.
• Let your kids help decide what to do. Children are more likely to participate in something if they're involved in picking it.
• When it comes to play, children should do what they enjoy most. Running around, having fun with other kids and burning off energy are great ways of getting some (or all) of their recommended 60 minutes of activity a day.
• Walking is a fun and easy way for children to get active while spending time with you and their friends. Get more walking tips in walking for health.
• Have a disco in your lounge with your music. All you need are some great tunes and you and your children can have fun dancing anywhere. 
• Have a splash – whether they're doing lengths of the pool or having a good splash about, children love playing in water. Find out more in swimming for fitness.
• Cycling is a great alternative to the car or bus. You don't even need to have somewhere to get to – just taking the kids out for a bike ride is a fun activity.

Fitness for office workers

• Cycle or walk part – if not all – of your journey to work. 
• Get off a bus or tube stop before your destination.
• If you need to drive, try to park further away from your office and walk the rest of the way.
• Discuss project ideas with a colleague while taking a walk.
• Stand while talking on the telephone.
• Walk over to someone's desk at work rather than calling them on the phone or sending an email.
• Take the stairs instead of the lift, or get out of the lift a few floors early and use the stairs.
• Walk up escalators or travelators rather than standing still.
• Go for a walk during your lunch break – use a pedometer to keep track of how many steps you take.
• Try to find different walks and alternate between them during the week. You could also try using the free Active 10 app to help you increase your walking activity.
• Exercise before or after work, or during your lunch break. Your office may have a gym, or you may have access to a nearby swimming pool or squash courts.