Please visit our resources page to see tips and workouts to help you continue the movement movement.

How to move more at home

It doesn’t matter if you sit for most of your day or have lots of opportunity to move, there are always ways to get a little bit more movement in your day.

Australia’s physical activity and sedentary behaviour guidelines recommend that adults should:

  • minimise the amount of time spent in prolonged sitting
  • break up long periods of sitting as often as possible

Try doing one or two of these simple tricks to get more movement in your day:

With friends:

  • Instead of sitting for coffee with a friend, why not suggest a short walk before or after
  • Book in a friend to go for a walk or an exercise class. Walking and talking in the lap lane at your local pool is a great way to exercise and catch up.

With the kids:

  • Going to the park or playground with your kids? Instead of sitting on the bench get involved or walk laps around the perimeter.
  • Kids doing sport? If it’s safe to do so, then take a walk instead of sitting and watching.
  • Kids in swimming lessons? Can you swim laps or hit the gym instead of sitting watching?

Household chores:

  • Put the washing basket a little further away from the washer/dryer/clothesline so you have to do a few extra steps to get each item of clothing.
  • Put the rubbish bins a little further away
  • Use the stairs (up or down) whenever you can rather than creating the “up” pile at the foot of the stairs
  • Consider installing a sit and stand table to do your home computer work or craft. Officeworks have a range that is reasonably priced.

Quirky ideas:

  • Pin up reminders or sticky notes around your home to remind you to move just a little bit more e.g. walk to check the letterbox before you get in your car
  • Install a chin up bar in a doorway – each time you walk past do a chin up
  • Trick your brain – tell yourself you are just walking to the letterbox, then keep going past it and walk the block

Adding more steps to your day:

  • Reading? Go without your chair for a while or walk on the spot
  • Stand and talk when on the phone
  • Get into the habit of walking the block or doing a few squats before you eat your meals
  • Walk around the house while your toast cooks, the microwave re-heats or the kettle boils
  • Park your car further away from your destination or park in the furthest car park
  • Get off the bus one stop early and walk the rest
  • Drink more water = more trips to the toilet
  • Take the long way to your destination – an extra lap of your home, the car park or even around the block
  • Invest in an activity tracker – a great way to measure your baseline activity levels and try to beat it each week.
  • Pace the floor while you brush your teeth
  • When watching TV stand up and down during the advert break
  •  Set your alarm to move when settling in for a streaming service binge session or movie
  • Can you add in another short walk with the dog?
  • Exercise @ home – yoga, seated exercise, aerobics, body weight training. There’s lots of apps you can download which will usually have videos you can follow and tools to keep you motivated