Whenever possible, walk, jog or cycle to work. Carry your work shoes in a bag. (You can even carry a change of clothes in a small backpack.)
If you take a bus or train, get off 1 mile/1.6km before your stop and walk the rest of the way.
Use the stairs, not the lift or escalator.
Walk a mile/1.6km before eating lunch.
While watching television
Ride an exercise bike, bounce on a mini-trampoline, skip with a rope or run in place while watching your favourite programmes.
While on the telephone
Use wrist and ankle weights to do leg lifts and arm raises while you're talking on the phone.
While doing housework
Warm up with a light activity such as dusting or washing dishes, then proceed to vigorous vacuuming, sweeping or floor polishing for 20 to 30 minutes. Upbeat music may help to keep you moving.
To pick up light items from the floor, stand with your feet apart, arms at your sides. Bend slowly from the waist until you reach the floor, flexing your knees if you have to. Count to ten before straightening slowly, lifting your head last.
To dust a high shelf, stand with your feet apart and hold the duster in both hands, bending from side to side to wield it.
While at your desk
While reading, put your foot through the handle of your handbag or briefcase; lift until your leg is horizontal. Repeat ten times without touching the floor. Then do it again with the other foot.
While sitting, lean slightly forward, grip the sides of your chair and raise your knees alternately to your chest.
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