Regular movement breaks are a great foundation. Once they feel natural, many people find they want to move more in other parts of life too. Moving in different places and with different people can make it more enjoyable and easier to keep up.

Outdoors

Getting outside to move can lift your mood quickly. A review of studies with over 1,200 people found that activity in green spaces, like walking or cycling in a park, improved mood and self-esteem. The biggest boost came in the first five minutes, and places near water seemed to help even more.

You could try:

• A lunchtime walk in a nearby park.
• Taking the longer, greener route to the shop.
• A weekend walk somewhere with water, like a river or canal.

At home

Home is full of chances to move. Gardening, cleaning, playing with children or pets, or dancing while you cook all count. Many health guidelines say every bit of movement adds up, even in short bursts.

In your community

Moving with others can make it easier to keep going. A review of 42 studies found that people who joined outdoor walking groups improved their blood pressure, fitness and mood, and most stuck with it. Local walking groups, park runs, community sports and dance classes are all options.

With family and friends

Swapping a coffee catch-up for a walk-and-talk, or planning active weekends, makes movement part of time you’d spend together anyway.

Why it adds up

Movement breaks keep long stretches of sitting in check. Adding movement in other parts of life builds on that, helping you feel more energetic across your whole week.

Something to try this week

Choose one new place or way to move this week, like a walk in a green space or a walk-and-talk with a friend.

What to take away

• Even five minutes of outdoor activity is linked with better mood.
• Everyday activities at home all count as movement.
• Walking groups are linked with better fitness and mood, and people tend to stick with them.
• Moving with friends and family makes it easier to keep going.

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