Tips and Ideas for Adults (18 – 64 years)


Think about when and where you can be physically active. Making some small changes to your daily routine can make a big difference.

Build Activity into your Day

  • For short trips, walk or cycle and leave the car at home.
  • For longer trips, walk or cycle part of the way.
  • Use the stairs instead of the lift or escalator.
  • Get off the bus one stop earlier and walk the rest of the way.
  • Park further away from your destination and walk.

Active at Work

  • Take the stairs instead of the lift.
  • Walk to deliver a message to your colleague, rather than emailing.
  • Leave your desk at lunch time and enjoy a short walk outside.
  • Organise walking meetings.

Active and Safe

  • If you are new to physical activity, have a health problem, or are concerned about the safety of being (more) active, speak with your doctor or health professional about the most suitable activities for you.
  • Protect yourself from the sun – you should wear sun-protective clothing, including a hat, and apply sunscreen regularly.

Active Indoors

Don’t let the weather stop you!

  • Body weight exercises like squats, push-ups, sit-ups and lunges, can all be done indoors.
  • Try indoor activities like;
    – dancing,
    – indoor swimming,
    – yoga or pilates,
    – martial arts,
    – squash, or
    – indoor rock climbing

Tips for Reducing Sedentary Behavior

  • Get up to change the channel on the TV instead of using the remote.
  • When tidying up, put things away in multiple small trips rather than one big haul.
  • Preset the timer on your TV to turn off after an hour to remind you to get up and move more.
  • Walk around when talking on your mobile phone.
  • Stand up and move during your favourite TV shows.
  • Instead of sitting and reading, listen to recorded books while you walk, clean, or work in the garden.
  • Stand on public transport and get off one stop earlier than your destination.

If you work in an office:

  • Take your lunch break outside or in another location instead of sitting and eating at your desk.
  • Stand while you read at work.
  • Move your rubbish bin away from your desk so you have to get up to use it.
  • Use the speakerphone for conference calls, and walk around the room during the conference.
  • Ask your boss for a ‘walk and talk’ meeting rather than a sit down meeting.

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