Increases in daily activity can come from small changes made throughout your day – they all add up. You can accumulate your 30 minutes (or more) of physical activity for health throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.

To make a habit out of increasing activity in your day, you can:

* Take the stairs instead of the lift.
* Park further away from your destination and walk the rest of the way.
* Walk or cycle instead of using the car for short trips.
* Take your dog (or a neighbour’s dog) for a walk.
* Walk rather than rest on escalators or travelators.
* Get off the bus/train/tram one or two stops earlier and walk the rest of the way.
* Work in the garden.
* Play with children in an active way.
* Catch up with friends by walking together rather than going for coffee.
* Try a new sport or go back to one you have played before.
* Do some simple exercises (eg jog on the spot) while waiting for the kettle to boil or for food to cook in the microwave.