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The UK is one of the least physically active nations in the world. Intelligent Health are committed to raising levels of physical activity in the UK — and nations across the globe.

Children need to do at least 60 minutes of activity a day and yet many are not able to achieve this

150 minutes of moderate physical activity a week is the minimum recommendation for adults.

Not moving leads to damage from free radicals released by mitochondria in human cells. This causes premature aging and diseases such as cancer, heart disease, diabetes, dementia and depression. There is no medication or diet that will prevent this damage. There is a simple cure though — being more active!

Regular physical activity is good for our bodies and minds, but it can be difficult to get started – especially if we’re not particularly sporty or have not done any exercise for a while.

Start small by finding easy ways to fit more activity into your daily life. Find an activity you enjoy and make it even more fun by listening to music while you do it and build up from there.

Here are some simple ideas to build more activity into your day and tips to stick with it

  • Stand rather than sit when you can, like on train or bus journeys, or try getting off the bus a stop or two early and walking the rest of the way
  • If you have to drive somewhere, park a little further away than you need to – even just the far end of the car park adds a little extra activity
  • Take the stairs instead of the lift or walk up escalators when you get the chance
  • Try making the school run a school walk or school cycle a few times a week
  • Dedicate part of your lunch break to walking. Even 15 minutes a day can improve both your physical and mental health.
  • Create a routine of stretches and exercises you can do without getting up from your chair. For example, shrug then relax your shoulders to relieve tension, or give yourself an abdominal workout by repeatedly flexing and relaxing your stomach.
  • Swap one TV show for exercise time
  • Do household chores such as ironing whilst watching TV
  • Wash your car by hand rather than using the drive-through

It’s important that we are not sedentary for long periods of time. Less sitting, more moving is the message.