Easy Wins

30 minutes each day – You’re probably doing more than you realise. Here are some easy ways to move more each day.

• Housework. Vacuuming, dusting and mopping all count towards your active minutes.
• Gardening. Pulling weeds and pushing the lawnmower will go towards your total active minutes.
• Washing up. Could you do some heel raises while you’re standing by the sink?
• Laundry. Squatting to fill and empty the machine and stretching up to hang clothes on the line? You’re more active than you thought!
• Stairs. If you have stairs where you live, give yourself a reason to go upstairs a few times each day – maybe use the upstairs bathroom, or leave your glasses by the bed.

• Cup of tea. While you’re waiting for the kettle to boil, put the radio on and have a dance.
• Cleaning windows. Using both arms, reaching up high and making circular movements are great ways to stretch your upper body and uses many different muscles.
• Shopping. Carrying shopping bags helps to keep muscles, joints and bones strong.
• Walking. Strolling to the park, round the block, or to the end of the garden and back all count towards your active minutes.

Activity conversion chart

It may help you to consider how much energy is used for housework compared to walking.

This chart estimates how they compare.