Five simple tips to move more
1 Get into a good habit
Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling. 2 Lunch time is your time Lunch time is a good opportunity to fit in some activity. Take a break to stretch and unwind, or even fit in a quick 10-minute home workout video.
Take up a hobby Active hobbies like gardening or DIY can be great for your mind as well as your body.
If you are struggling to get out of the house, Dr Kar suggests thinking about what you can do in the house. For example, can you walk indoors? Are you able to climb the stairs a few times? Can you stand more - even if it is for five minutes (during commercials or after eating)? Doing something is better than nothing at all. If you have access to the internet, could you try an online workout or exercise video or two, depending on your fitness level.
Can you do some yoga or if you pray (namaz), can you add a few more on the end of each prayer? Build on this using a pedometer (on your phone or smart watch) and set yourself a daily or weekly target. For example, if you did 2,000 steps a day last week, aim for 3,000 steps a day the following week.
If you’re overweight, by losing just five or 10 per cent of your weight it can have a significant effect on your health and wellbeing.
Try to do this as a family activity; for example, go for walks together or reduce your family takeaways.
You are much more likely to successfully lose weight and maintain weight loss if you have support from your family or friends.
If in doubt, ask for help. There are many health care professionals within the NHS who may be able to help in case there are any language barriers.
3 5 Track your progress Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do.