We get it, it’s tough to go from couch potato to man of the match, and nobody expects it to happen instantly. We’ve all been there, and everyone will understand, so never feel you must push yourself. 

It’s a good idea to try and boost your activity levels little by little over the weeks, as being inactive is linked with being overweight, type 2 diabetes, some types of cancer and even early death. Here are some fail-safe ways to do just that. 

Take the stairs 

Your first instinct is to take the escalator. It’s there, it’s easy and it’s quick, so why wouldn’t you? But making the effort to climb the stairs instead can really pay off. It’s a quick burst of exercise that’s great for building your leg strength. 

Walk more

Instead of watching TV for hours on end in the evening, try going for a walk, even if it is a short one around the block. Go with a mate and debrief together over your last match, or spend some quality time with Spotify as you walk. Either way, even if you’re only out for half an hour, it breaks up the evening and means you get some much-needed activity in. 

Park further away or…ditch the car

A parking spot right outside the shop is the holy grail, but parking further away will ensure that you’re forced to get in a little exercise. Plus you won’t get caught up in the frustrations of trying to beat other drivers to that perfect spot. 

Get used to making walking your first mode of transport wherever possible. If it’s a 5-minute drive away, ask yourself if you really need to take the car. Of course, there will be times when it’s not practical to walk, but if you’ve got time to spare and it’s not raining cats and dogs, try and walk it. 

Get up, stand up

Sitting too much is bad for our health, and studies have repeatedly shown that sitting or lying for too long can damage our hearts, make us more prone to dementia and increase our risk of developing type 2 diabetes. 

The NHS says that many adults in the UK spend 9 hours a day sitting down, which is a lot. 

The UK Chief Medical Officers recommend that you should regularly break up lengthy periods of sitting by getting active for 1-2 minutes. And no matter how unfit we are, we can all get up and move for a max of 2 minutes, right?! How about a walk upstairs, a set of squats, or even consider using a standing desk? 

Get an activity watch

If you’re a competitive sort or motivated by stats, you can boost your activity levels by investing in an activity watch to track your steps over the day. The general recommendation is that we aim for 10,000 steps a day, but any increase in your current activity levels is worth celebrating. Think about getting a watch to take note, or health apps can now do the same job on your mobile.

Don’t think of getting active as an all-or-nothing thing. You don’t need to suddenly start working out for hours on end. It’s unrealistic and if you’re very unfit you could do more damage than good. Start small and make easy-to-maintain lifestyle changes and you’ll be surprised at how much it can improve your fitness.