Whether you’re trying
to save money, live in a remote area, or simply can’t spare the time to work
out, there are lots of ways that you can get active from the comfort of your
No matter whether you
have a half hour while your baby naps, a few minutes during a tv ad break, or
an hour out in your garden, here are some simple ways to squeeze in some extra
movement to your day:
Yoga is an excellent
way to get moving because it combines physical fitness with the exercise of
mindfulness. By moving in time with your breath, you can calm the body and mind
and bring some peace and tranquillity to your day. There are lots of different
styles of yoga, from restful yin yoga to vigorous power yoga, so there’s something
for every personality and level of fitness.
Yoga is easily
accessible to everyone – there are books with illustrations and movements that
you can buy online or from a book shop, or borrow from the library. You can
also access free yoga video classes on the internet, such as Yoga with Adrienne
One of the best things
about dance is that anyone can do it – all you need is music. Lots of different
people can enjoy dance, including children, couples, people who live alone, and
people of all different age groups.
Not only is dancing
great for your body, but it’s also an excellent way to bring some joy and
laughter into your daily routine. Pop on your favourite album, clear some space
and get moving.
gardener will tell you that it can be a very physical hobby. Walking around the
garden, kneeling and bending to tend garden beds, stretching out to reach
branches or water different plants – all of these movements add up over time.
Not only is gardening
a good way to keep moving, but there are lots of other benefits that come with
it. It’s an immensely rewarding experience that provides relaxation, fresh air,
sunshine, as well as access to fresh fruit and vegetables. Children especially
can benefit from learning about fresh food and nature through caring for a
Another free and easy
way to get moving is through some simple bodyweight exercises. These can be
done at any time – for example, you can do some squats while you’re brushing
your teeth or on the phone or do some crunches while you’re waiting for ad
break to finish. It only takes a few minutes of movement to make a difference.
Here are a few ways of doing different exercises to make them work for you:
Squat/sit to stand
Beginner: find a
stable chair and sit down with your feet firmly planted on the ground. Pushing
up through your legs, raise yourself to a standing position, and then repeat.
Intermediate: From a
standing position and with your feet hip-width apart, sit back as though you
were going to sit in a chair, keeping your spine neutral and chest up. Lower
yourself down until you feel comfortable, keeping your feet firmly and evenly
planted on the ground, and then push yourself back up to a standing position.
Advanced: Repeat the
above movement, using hand weights, two-litre bottles of water or hugging a bag
of rice or potatoes to your chest.
Beginner: Facing a
wall, position yourself at arms width. Place your palms on the wall and keeping
your back straight and head neutral, bring your face and chest forwards between
your palms. Once you have nearly reached the wall, straighten your arms and
push yourself back to an upright standing position, then repeat.
Intermediate: Lie flat
with your stomach against the floor. Place your palms flat against the floor on
either side of your chest and, keeping your elbows close to your body,
straighten your arms. Bring your chest up, keeping your knees on the floor,
until your arms are fully extended. Lower down in the same position, and then
Advanced: Repeat the
above movement, except instead of resting on your knees, keep your legs
straightened and support your body through your toes.
You don’t need to spend hours in the gym to stay fit and healthy. Use the
resources and time that you have available to you, and remember that small
pockets of activity add up over the course of the day.