Move a little, every day

Move every day: the basics

A little, every day

Five minutes most days does more for you than one big effort once a week.

Walk whenever you can

Outside if you can, in the fresh air and the daylight. Walking is free, and you can do it for life.

Sit less

If you sit a lot, get up every 30 to 60 minutes. Two minutes is enough. Stand, stretch, walk to the window.

Go gently

You should feel warm and a little loose, never sore or strained. If something hurts, stop.

Breathe slowly

Breathe in and out through your nose as you move. No holding your breath.

Keep something steady close by

Hold a chair, the kitchen bench or the wall whenever balance is a worry. There is no prize for wobbling.

Fit it into your day

Stretch while the kettle boils. Walk while you’re on the phone. Take the stairs for one floor.

Rest is part of it

Have easy days. Sleep well. Your body gets stronger while you rest.

Morning stretch

When: When you get up, before breakfast.
You need: Nothing. A chair to hold if you like.

1. Stand tall with your feet a little apart. Take 3 slow breaths.
2. Roll your shoulders up towards your ears, then back and down. Do this 5 times.

   

3. Lift both arms up high, like you’re reaching for fruit on a tree. Stretch tall, then lower slowly. Do this 5 times.

   

4. Put one hand up and lean gently to the other side. Hold for 3 breaths. Then swap sides.

   

5. Hold the back of a chair. Lift one knee gently, then the other, like slow marching. Do this 10 times.

   

6. Slowly turn to look over your right shoulder, then your left. Do this 3 times each way.

   

7. Finish with 3 slow breaths and a big glass of water.

Easier or seated

Do it all sitting on a firm chair with your feet flat on the floor. For step 5, lift one foot a little off the floor, then the other.

Done? Tick it off in your move log

Get-up-and-move break

When: Every hour you sit: at a desk, on the couch, or after a long drive.
You need: Nothing.

1. Stand up. Have a good stretch, any way that feels nice.

   

2. March on the spot for 1 minute. Let your arms swing.

   

3. Squeeze your shoulder blades together, as if you’re holding a pencil between them. Hold for 5 seconds, then let go. Do this 5 times.

   

4. Circle your wrists 5 times each way. Then shake your hands loose.

   

5. Look out a window, or at something far away, for 20 seconds. Let your eyes rest.

   

6. Get a glass of water. Walk the long way back.

Easier or seated

Stay in your chair and sit up tall. Lift one knee, then the other, for 1 minute. Then do steps 3, 4 and 5 sitting down.

Done? Tick it off in your move log

Gentle walk

When: Any time. After a meal is lovely.
You need: Comfy shoes. Water if it’s warm.

1. Start slowly for the first 2 minutes.
2. Then walk a little faster for about 6 minutes. You should still be able to chat, but not sing.
3. Slow down again for the last 2 minutes.
4. Look around as you go. Notice 3 things: a tree, a bird, the sky.
5. When you get back, stand still and take 3 slow breaths.

Done? Tick it off in your move log

Simple strength at home

When: Two or three times a week.
You need: A sturdy chair (one without wheels), a wall and the kitchen bench.

1. Chair stands: sit near the front of the chair. Stand up, then sit back down slowly. Use your hands to help if you need to. Do this 8 times.

   

2. Wall press: stand an arm’s length from a wall with your hands on it at shoulder height. Bend your elbows and lean in towards the wall, then push back. Do this 8 times.

   

3. Tip-toes: hold the kitchen bench. Rise up onto your toes, then lower slowly. Do this 10 times.

   

4. Leg to the side: still holding the bench, lift one leg a little out to the side, then bring it back. Do this 8 times, then swap legs.

   

5. Tall sitting: sit near the front of the chair. Sit up tall and gently draw your tummy in. Breathe slowly for 5 breaths.

   

6. Rest for a minute. If you feel good, do it all once more.

Easier or seated

Do it all sitting down. Instead of standing up, lean forward and back in your chair 8 times. Press your palms together in front of your chest for 5 seconds, 5 times. Lift your heels, then your toes, 10 times.

Done? Tick it off in your move log

Wind-down stretch

When: In the evening, before bed.
You need: A chair or the edge of your bed.

1. Dim the lights. Put your phone in another room.
2. Sit with your feet flat. Take 5 slow breaths, making each breath out a little longer than the breath in.
3. Gently tip your head so your ear moves towards your right shoulder. Hold for 3 breaths. Then the left side.

   

4. Wrap your arms around your shoulders, like a hug. Breathe slowly into your back for 3 breaths.

   

5. Rest your hands on your knees and let your back curve forward a little. Hold for 3 breaths. Come up slowly.

   

6. Lift one foot and draw slow circles with your ankle, 5 each way. Then the other foot.

   

7. If you like, lie on your back with your knees bent and your hands on your tummy. Breathe slowly for 5 breaths.

   

Done? Tick it off in your move log

Move at Work

Long days at a desk are hard on the body. The fix is simple: get up often, and move a little each time. Everything here works in your work clothes, takes 2 or 3 minutes, and won’t make you sweat.

Check with your doctor if you have an injury or a health condition. Go gently, and stop if anything hurts.

Easy habits for the working day

Up every 30 to 60 minutes

Set an hourly nudge on your phone or computer. When it goes off, stand up and move for 2 minutes.

Stand for phone calls

Stand up when the phone rings. Walk about if you can.

Walk to talk

Got a quick question for someone nearby? Walk over and ask, instead of sending an email.

Water-refill walks

Use a small glass or bottle, so you get up more often to fill it. Use the kitchen furthest away.

Take the stairs

Take the stairs for a floor or two. Or get out of the lift one floor early.

Walking meetings

For a one-on-one or a short catch-up, walk and talk. Outside if you can.

A 10-minute lunch walk

Eat away from your desk, then walk for 10 minutes. Fresh air and daylight help the afternoon.

Rest your eyes: 20-20-20

Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.

Desk stretches, in your work clothes

1. Neck. Sit tall. Slowly tip your ear towards your shoulder. Hold for 3 breaths. Swap sides. Then gently tuck your chin, like a small nod. Do this 3 times.

   

2. Shoulders. Lift your shoulders up to your ears, then let them drop. Do this 5 times. Then squeeze your shoulder blades together for 5 seconds, 3 times.

   

   

3. Wrists and hands. Hold your arms out in front. Circle your wrists 5 times each way. Spread your fingers wide, then make a soft fist. Do this 5 times. Shake your hands loose.

   

4. Back and hips. Stand up. Put your hands on your hips and gently circle your hips 5 times each way. Then sit, cross one ankle over the other knee if it’s comfortable, sit tall, and hold for 3 breaths. If it feels good, lean forward a little from your hips. Keep your back long. Swap.

   

   

5. Calves and ankles. Stand behind your chair and hold it. Rise up onto your toes, then lower slowly. Do this 10 times. Sitting down, circle each ankle 5 times each way.

   

   

6. Chair stands. Sit near the front of your chair (one that won’t roll). Stand up, then sit down slowly. Do this 5 to 8 times. Use the desk to help if you need to.

   

A simple Move at Work day

Team challenge (optional)

• Optional, and just for fun. Nobody has to join.
• Count only minutes moved, or work breaks taken. Nothing personal, ever.
• Each person keeps their own count, and only shares a total if they want to.
• Try it for 2 or 4 weeks. Set a team goal together, e.g. 10,000 minutes in a month.
• Celebrate the team, not the winner: a shared lunch or a walk together at the end.
• Make it easy for everyone to take part, including people who sit, use a wheelchair, or work from home.

Tick off your work breaks in your move log · Print the desk card

Little reminders

Pick one, write it on a sticky note, and pop it where you’ll see it.

• Time to stand up and stretch for 2 minutes.
• Have you moved today? Five minutes counts.
• Roll your shoulders back. Take a slow breath. Lovely.
• Put the kettle on, then reach up tall while it boils.
• Been sitting a while? Walk to the window and back.
• A short walk after dinner. Your body will thank you.
• Take the stairs for one floor today.
• Phone call coming up? Take it standing, or walking.
• Get outside for 10 minutes. Fresh air and daylight.
• Put on a song you love and move to it.
• Tick off today in your move log. Every tick counts.
• Easy day today? A gentle stretch before bed is plenty.
• Walk with someone you love. Talk as you go.
• Wiggle your toes, circle your ankles. Little moves matter too.