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here are many ways busy mums and
dads, families, young people, office workers
and older adults 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.
We have listed ideas on building more activity into
your life for:
busy mums and dads
young people
office workers
older adults
disabled people
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. Try these 10-minute workouts.
Walk your children to and from school. This will
also help them develop a pattern of physical
Be active with your child. Take them to the
swimming pool, or play in the garden or park.
Take up running if you're just starting out, try
our popular Couch to 5K running plan.
Improve your strength and flexibility with
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.
Try our home exercise routines in the NHS
Fitness Studio.
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
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
Try something new. If you're not sure what
activities you'd like to try as a family, try the
find out what you're best suited to.
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
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
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
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