Start each morning with a spinal stretch
“One of the easiest things you can do for your fitness is to start every day with a spinal stretch. The main movements of the spine are forward-folding (flexion), back-bending (extension), side-bending (lateral flexion) and rotation. Starting each day with a gentle flow through each of these movements is a great way to increase mobility and flexibility.” Eloise Skinner, Pilates and yoga instructor
Stay hydrated
“One of the simplest tips is to stay hydrated. By drinking plenty of water throughout the day you can maintain a healthy metabolism, which in turn can help to optimise your body’s ability to convert food into energy.” James Brady, personal trainer, OriGym
Avoid trolleys
“The next time you go to the supermarket, instead of using a trolley to push around your groceries, get a basket and use your upper body strength. Carrying a heavy basket can easily work muscles such as your biceps, shoulders and core.
“I would also recommend alternating the arms that you use to carry the basket to ensure you work both sides equally.
“If this is too much for you, instead of using the trolley to take your bags to the car, think about carrying them. And if you want to challenge yourself, maybe park further away.” Ekam Grewal, personal trainer, Body by Ekam
Move after eating
“Most of us simply rest after eating, but this leads to a slowing down of the digestive process, leaving you feeling bloated and potentially triggering heartburn. Taking a 10-minute walk immediately after eating will improve mood, allow for smoother digestion, steadier blood sugar and increase circulation. It can all also help in weight loss.
“If you don’t have enough time to walk, you can simply stand and shift your weight from foot to foot. Just a small amount of movement helps the process.” Peter Cobby, personal trainer and founder of ProjectLALA
Shift your mindset
“Often, people have the mindset that if you can’t go and slog in the gym for an hour, it isn’t worth doing anything at all. However, a short workout is better than no workout. It could be that you set a timer for 20 minutes and keep going until the alarm sounds. The chances are that you will want to continue, but if you don’t, you’ve done a 20-minute workout and you can finish knowing you have achieved what you set out to do.” Nicole Wright, personal trainer and strength for running coach
Take active breaks
“Take short breaks every hour to get up and perform some light activity, such as stretching. This will help to prevent stiffness, poor posture and discomfort from prolonged sitting. It can also boost your productivity, mental focus and improve your overall health and fitness.” Jenni Tardiff, master trainer, The Gym Group
Create workout cues
“Make it easier to work out by creating workout cues: a visual reminder that it is time to engage in your fitness routine. Link your workout cue to a regular, unavoidable activity, such as after your morning coffee or right before your evening shower. Try placing your workout clothes and any necessary equipment, such as a yoga mat or a skipping rope, next to your bed or bathroom door the night before.” Sam Parke, personal trainer and head coach at Bearwalden CrossFit
Try rebounding
“Rebounding or trampolining classes are becoming increasingly popular for a reason. Rebounding is low-impact and can improve cardiovascular health, lymphatic circulation and balance. You could also invest in a mini trampoline and spend a few minutes each day bouncing gently.” Daniel Herman, fitness expert and founder of sports nutrition brand Bio Synergy
Volunteer for active tasks
“Look for volunteer opportunities that involve physical activity, such as community clean-up events, habitat restoration projects, or volunteering at a local animal shelter. Not only are you contributing to your community, you are staying active in the process.” Daniel Herman
Turn up the tunes
“Transform your mindless chores into effective workout opportunities. A great example is to blast your favourite music while cleaning. This can look like a dance while you dust, empty out the dishwasher, hoover and/or tidy up the kids’ rooms. You will have more fun, burn extra calories and get your household errands done in a flash. Plus, the upbeat tunes might even give you a much-needed energy boost to tackle the rest of the day.” Amanda Place, personal trainer and founder of Sculptrition
Do it in minutes
“You can be creative about finding ways to add movement into your day, such as the three- to four-minute ‘kettle boil workout’. In minute one, complete as many air squats as possible; minute two, complete as many push-ups as possible; minute three, complete as many reverse lunges as possible; and minute four, hold a plank for the entire minute. Each time you go to make a brew, just mix up the body part movement to get an all-over mini body pump. It all adds up and is far better than doing nothing.” Sam Parke
Sleep
“Sleep allows muscle tissue to recover between workouts, so it should be considered a fundamental part of your workout routine. It also helps to regulate our energy levels, appetite and mood, all of which are fundamental to a good fitness routine.” Eloise Skinner
Find a workout buddy
“Having someone to exercise with holds you both accountable and makes working out more fun. Grab a friend, family member or colleague and commit to knocking out some short, efficient workouts together a few times a week. For example, opt for a walking meeting with your colleague or a jog with a friend on the weekend followed by a coffee or brunch. You will motivate each other on days when one of you doesn’t feel up to it, and the time will fly by as you chat, smile and sweat.” Laura Henshaw, personal trainer and co-founder of health and wellness app Kic
Make playtime a workout
“If you have kids, actively engage in games and activities with them instead of just watching from the sidelines. Running around at the park or jumping on the trampoline – it all counts as exercise when you are truly participating at their level of energy and enthusiasm. You’ll be breaking a sweat while bonding and modelling an active lifestyle for them. So instead of sitting on the bench, join in on the fun and let loose your inner child. Not only will you be sneaking in some fitness, but creating special memories too.” Laura Henshaw
Always walk and talk
“Swap passive catch-ups with friends for active ones. When you choose to walk and talk, you are essentially turning what would have been a sedentary activity (such as sitting down for a coffee or chatting on the phone) into an opportunity to get moving. Whether you are catching up with friends, family or colleagues, this approach adds an element of physical activity without the need for designated exercise time.
“To put the walk and talk strategy into action, consider making small changes in your routine. Instead of meeting friends for coffee indoors, suggest a walk in the park or around the neighbourhood. During work breaks, invite colleagues for a stroll while discussing projects. When chatting on the phone, grab your headphones and step outside for a walk.” Lucie Cowan, master trainer, Third Space
Get some home equipment
“Buy one piece of fitness equipment for an at-home workout. Picking up a kettlebell or resistance band that is next to the sofa is a lot easier than heading to the gym. I will often do a workout in my pyjamas as soon as I have woken up with the kettlebell I have. It means my workout is done and dusted before my day has even started.” Nicole Wright
Go NEAT
“Non-exercise activity thermogenesis (Neat) is the energy expended from daily activities that aren’t structured exercise, such as doing housework or gardening. These activities are often overlooked as beneficial to our health, but most definitely are. Any movement that is not staying still is good for us. So don’t feel guilty about not squeezing a gym session in; just be sure to tick off your jobs and then relax.” James Hilton, personal trainer and owner of Jim’s Gym, a virtual space for the over-55s.
Try desk Pilates
“For instance, seated leg lifts: while seated, straighten one or both legs and hold in place for a few seconds. Then lower the leg(s) back down without letting the feet touch the ground. Repeat. Or, you can try chair swivels: sit forward in your chair and place your feet flat on the ground. Engage your core and swivel your chair from side to side.” Nicole Wright
Try HIIT
“Opt for high-intensity interval training (HIIT) sessions, which maximise results in minimal time. Just 15-20 minutes of HIIT can provide a full-body workout, incorporating short bursts of intense activity followed by brief rest periods.
“Additionally, prioritise compound exercises that work multiple muscle groups simultaneously, such as squats, lunges and push-ups, to maximise efficiency. Consider incorporating these workouts into your morning routine or during lunch breaks to jump-start your energy levels and metabolism for the day ahead.” Steve Doidge-Harrison, personal trainer, health coach and co-founder of Bio Skin & Wellness
…Or Tabata
“Tabata sprints are a form of HIIT. After warming up adqequately, sprint at maximum effort for 20 seconds, then rest for 10 seconds, and repeat for a total of four minutes (eight rounds). This protocol was developed in 2013 by Dr Izumi Tabata to improve both aerobic and anaerobic fitness quickly. Quick to do, Tabata sprints are highly effective at boosting cardiovascular fitness, torching calories and improving your metabolic rate – making them an ideal option for time-pressed individuals seeking an efficient workout that doesn’t need gym equipment.” Steven Dick, personal trainer, The Fitness Group
Experiment with balance
“Incorporate balance exercises into your daily routine, such as standing on one leg while brushing your teeth or balancing on a stability ball while watching TV. These activities engage core muscles and improve stability.” Daniel Herman
Join a dance class
“Instead of traditional exercise routines, sign up for dance classes such as salsa, hip-hop or ballroom dancing. Not only is it a fun way to stay active, but it also improves co-ordination, flexibility and mood.” Daniel Herman
Optimise your workout time
“In terms of the most effective time of day to exercise, based on research, mornings might have a slight edge. This is because it gets your body moving and energised, and can also help to stabilise circadian rhythms. However, ultimately, the best time of day for your workout is the time that works for you. It is much more important to pick a routine that fits with the rest of your schedule than to force yourself to endure a routine that is unsustainable and unenjoyable.” Eloise Skinner
Embrace unconventional sports
“Explore non-traditional sports such as ultimate frisbee, rock climbing or parkour. These activities provide a full-body workout while adding an element of excitement and adventure to your fitness routine.” Daniel Herman
Take one minute
“Pick one exercise a week and do it every day for one minute – such as the plank, press-ups or sit-ups. It only takes a minute yet it will make you stronger and re energise you.” Kate Cadbury, physiotherapist and Pilates instructor
Swim
“Swimming is an excellent full-body conditioning activity that will get your heart rate up, strengthen your muscles and will also give your joints a break, as the buoyancy of the water supports you’re body weight, meaning less stress is placed on them.” Carlos Cobiella, orthopaedic surgeon, The Shoulder Practice in Marylebone
Explore alternative workstations
“Consider using a standing desk or balance board to make your work environment more active. These set-ups encourage movement throughout the day and can boost productivity and creativity.” Daniel Herman
Take an active commute
“On days you can, choose active commuting methods such as cycling, jogging or walking to or from work. If you are driving, park further away from your workplace entrance to increase walking distance.” Mark Bohannon, director of gym and personal training group Ultimate Performance
Use your body
“Equipment-free body-weight exercises such as squats, lunges, press-ups and sit-ups are a quick and simple way to target multiple muscle groups and can be done anywhere, any time.” Jenni Tardiff
Don’t do it every day
“Be realistic with your goals: you don’t need to exercise every day. Two or three times a week is perfectly good to start with.” Helen Weller, personal trainer and spokesperson for Cancer Research UK’s Race for Life
Choose a movement you enjoy
“The best exercise is the one you will actually stick with. Don’t force yourself into a fitness routine you dread. Experiment with different activities until you find something you genuinely look forward to – whether that is running, dance cardio, boxing, Pilates or strength exercises. When you enjoy the movement, it won’t feel like such an effort to stay consistent, so you’re more likely to make it a long-term habit.” Laura Henshaw
Just breathe
“There are a huge range of breathwork practices, ranging from the simple (deep inhales and exhales, with a particular focus on the breath) to the more complex (single-nostril breathing, for example). In its most straightforward form, deep breathing (taking the breath deeply into the lungs and allowing the lower belly to rise) promotes a full oxygen exchange – exchanging oxygen for carbon dioxide. This process can slow our heart rate, lower blood pressure, reduce stress and promote overall health and wellbeing.
“In terms of breathwork while working out, it really depends on the practice – Pilates and yoga have specific breath patterns, for example, but for most types of workout, it is generally considered to be good practice to breathe deeply and rhythmically, in time with your movements.” Eloise Skinner
