Be active

It is recommended that you do some moderate physical activity which makes you sweat, or exercise for at least 20-30 minutes every day to cut your risk in half.  Even starting with 10 minutes of exercise at a time is helpful.

Physical activity can help in so many ways as it lowers your blood pressure and blood sugar, burns calories (so reduces your weight); clears bad cholesterol from your body and reduces your stress levels by getting rid of cortisol, the stress hormone.

Activity can also reduce depression by raising the good feel hormone in your brain and can strengthen your bones so effectively reduces the risk of developing osteoporosis. Exercise should be in your daily routine so try to make it a healthy habit.

Tips to be active regularly:

Think about getting a pedometer to count your steps, use a Fitbit or if you have smartphone download a walking App as this is also a great motivator, try to aim for 10,000 steps a day!

Try to do as much “incidental” exercise as possible. Examples include taking the stairs instead of the lifts, get off the bus/train one stop earlier and walk to work!

Try to do exercise in groups or walk with a friend. You are less likely to NOT let someone else down if you have planned to exercise together.


At work:

Try and not to sit for too long. Use meetings as a chance to stand and suggest walking meetings.

Drink more water. Going to the bathroom and getting water will break up sitting time.

Move the bin further away from you so you have to get up to use it.

Rotate your sitting tasks with standing tasks across your shift.


At home:

Cleaning the house such as vacuuming, gardening and washing your car is a form of physical activity.

Move around the house as you check your messages on your mobile.

Stand or walk while you speak on the phone.

Be active whilst watching TV. Do a mini-core workout such as crunches during the ad breaks.

If walking a dog is part of your routine, add in an extra block or steep hill to the walk.