Simple ways to get active at home, at work and on-the-go

01 April 2016 | Healthy living

Do you find it hard to fit exercise into your day? Then it’s time to turn your daily activities into a workout!

Research shows that being active reduces the risk of breast, bowel and womb cancer. We should all aim for 150 minutes or more of physical activity a week, but you don’t need to do it all in one go. You may find that short bursts of activity are easier to fit into your lifestyle.

And the great news is that burning off an extra 100 calories a day can lead to losing 5kg or nearly a stone a year. Here are some ideas to build being active into your daily routine:

At home

  • Housework doesn’t have to just be a chore, it can also be great for calorie burning! Vacuuming for 30 minutes can burn around 130 calories and half an hour of mowing the lawn can burn almost 200 calories.
  • If you have a spare moment, why not follow an online exercise video or put on the radio and dance around the living room? Your waistline will thank you for it.

At work

  • Give standing meetings a go! You can burn an extra 20-50 calories an hour whilst standing rather than sitting. Better still; go for a walk around the block as you talk.
  • Whether you’re making a drink, having a toilet break or catching up with a colleague, take the stairs wherever you can. Using the stairs burns more calories than jogging, so get climbing!


  • For short trips, you could walk, jog or cycle rather than drive or use public transport. Walking for half an hour burns 140 calories and pumping your arms when you walk uses even more energy!
  • If you’re not walking the whole way, you can still add in some activity by parking further away from the shops or office. Or, you could get off the bus early and walk the rest of the way.

Use our exercise calorie calculator to see how many calories you can burn by doing different activities and how quickly it can all add up.

Calories burned whilst exercising are based on a 75kg adult (the average weight of an adult in the UK).

Sharon Hui | 01 April 2016