Easy ways to keep fit on the go

Easy ways to keep fit on the go

According to NHS guidelines, adults should engage in a minimum of 2.5 hours of moderate-intensity exercise a week to stay healthy and help reduce the risk of such chronic conditions as heart disease, diabetes, vascular dementia and even some cancers. If traditional exercise is not your thing, you can achieve your target by simply adapting the way you approach a few everyday activities. 


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Get fit on the go

Adults should engage in a minimum of 2.5 hours of moderate-intensity exercise a week. Doing so will increase your heart rate and reduce the risk of such chronic conditions as heart disease, diabetes, vascular dementia and even some cancers. If a busy schedule prevents you from hitting the gym, integrate these simple workouts into your daily home or office routine to keep your waistline and health in check.

Stair dash

According to the StepJockey app backed by the Department of Health, climbing eight flights of stairs a day lowers average early mortality risk by 33%, and a daily seven-minute climb can slice the risk of heart attack by 50% over 10 years. Both will also build muscle strength and aid bone density, which is particularly beneficial for women who want to reduce their risk of osteoporosis. So steer clear of escalators and get fighting fit with a flight of stairs whenever you can.

Refrigerator squats

Squats are a low-impact exercise that can improve balance and coordination, build bone density and advance pelvic agility, all of which lower the risk of age-related falls and bone fractures as the years roll. A small set of squats will only take a minute or so, and they will soon feel effortless if you make a habit of squeezing them in every time you head to the fridge. From standing, gently press your hips back and bend your knees and hips until your upper legs are parallel (similar to a sitting position), hold for a few seconds and return to standing.

Hoover manoeuvres

In addition to burning calories if you put some elbow grease into it, vacuuming is a chore that can also advance good hip health if you add a few lunges along the way. Every third sweep, step ahead with one foot and lean forward until your knee reaches a 90-degree angle and your rear knee is parallel to the ground. Don’t lock your knees or let your lunging knee bend past your toes, and alternate your legs as you go. This simple multi-joint exercise provides a great stretch of your hip flexor muscles, which will advance mobility, strengthen core stability and help rectify any muscular imbalances over time.

Talk and march

Whether you are on the phone at home or in the office, turn your talk time into an exercise opportunity by popping on an earpiece and marching on the spot while you chat. To gain maximum benefit, position your feet hip-width apart, bring your knees up as high as possible and swing your arms by your side. In addition to tripling your calorie burn rate, it will increase the oxygen flow to your brain, build strength in your calves and legs, work your abdominal muscles and help minimise any weakness in your lower back.

Active viewing

Avoid the adverse health implications of sedentary TV viewing by peeling yourself off the couch for a fitness fix. Try watching your favourite show on your feet doing a set of biceps curls. Cans of baked beans or tomatoes make great weights, and you can move on to filling old detergent bottles with water for extra resistance as you build up strength and tone. Simply stand straight with your legs shoulder-width apart, and hold your weights by your sides, palms facing forward. Keep your back straight and shoulders rolled back. Bend your elbows and slowly bring the weights up to your chest while breathing out.

Remember to keep your elbows by your sides and don’t arch your back. Breathe in as you lower the weights away from your chest back to the starting position, and maintain a slow and controlled movement as you straighten your elbows. This flexing manoeuvre is one we use every day, whether it be picking up a grandchild for a hug or carrying a loaded suitcase to the airport for a well-earned getaway. Building stamina and strength over time to perform it effectively will help safeguard you against any debilitating strain injury in later life, and it will get your heart positively pumping.


 Radio Times has teamed up with AXA PPP healthcare to bring you affordable, private health insurance. Get £50 FREE M&S vouchers free when you take out a plan


AXA PPP Healthcare

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