Rather than carving out huge chunks of time to work out, the secret lies in finding those small, consistent opportunities to be active – because every little bit adds up!

Here are 30 ways to incorporate movement in your day, throughout the day:

Sunrise stretch: Start your day with 5 minutes of stretching.
Walk the block: Get up and out with a brisk walk around the block before your day starts.
Stair climb: Conquer the stairs at every opportunity.
Power walk for coffee or breakfast: If you’re grabbing breakfast or a coffee out, walk a little further than usual.
Park and stride: Park slightly further away from your office or destination.
Bike to work/errands: If possible, cycle for short commutes. Bikes are available to rent across the city.
Active commute: Take the bus or metro – the stations offer plenty of opportunities to walk.
A quick set of squats: Squeeze in 10-15 squats before your workday kicks off.
Lunch break stroll: Instead of eating at your desk, take a walk to another location (this is also a really good way for your mind to take a break).
Hydration breaks: Make it a point to get up and walk to the water cooler every hour.
Desk stretches: Stand up and take a stretch at your desk every 30-60 minutes.
Energetic errands: Choose to go grocery shopping rather than rely on delivery.
Carry a basket: Opt to carry a shopping basket rather than pushing a trolley and give your arms a little workout.
Household chores: Vacuum with vigour! Turn cleaning into a mini exercise session.
Dance break: Put on your favourite song and dance for a few minutes.
Mini workout blast: Schedule 5 minutes of jumping jacks, high knees or burpees.
Post-work wind-down walk: Take a gentle walk to de-stress after work.
Active cooking: Do calf raises and push-ups at your kitchen counter.
Family playtime: Engage in active games such as races or throwing/catching a ball with your kids or family.
Evening cycle: Enjoy the cooler evening air with a bike ride.
Walk with friends: Socialise actively instead of just sitting – grab a coffee and walk.
Mindful movement: Indulge in a short evening yoga session to help you relax.
Clean-up calories: Make tidying up before bed an active task, plumping cushions and putting things away.
Couch lift: Lift weights while watching your favourite TV show.
TV advert break: Use commercial breaks to hold a plank, do 10 lunges or 15 high knees.
Brush with purpose: Test your balance and strength and stand on one leg while brushing your teeth (swapping halfway through).
Mall walk: Walking the malls is a great way to get your steps in (and window shop while you do so).
Wall sit while you wait: Every time you’re waiting for your kettle to boil or microwave to ping, drop into a wall sit.
Take advantage of free activities: Try to visit one of the DFC Fitness Villages or Hubs and have a go at all kinds of free classes and activities.
Bedtime stretches: Finish your day with light stretches, including hugging your knees to your chest and taking a spinal twist – ready to get up and moving again the following morning.

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30 ways to find movement throughout the day