Struggle to hit your fitness target each week? Here’s some simple ways to squeeze more physical activity into your everyday.

It’s not just playing sport and going to the gym that counts as physical activity. You might be used to logging those if you’ve got a fitness tracker or smartwatch, but anything that gets your heart rate up, increases your temperature and gets you puffing slightly counts too. Think, going for a brisk walk or jogging up the stairs, instead of walking.

Start by finding an exercise routine that works for you. We know that the recommended target of 150 active minutes a week sounds like a lot. Break it down into achievable chunks to make it easier to smash that target out of the park.

Pick things you actually enjoy doing and that work for you and your current lifestyle. Next step is to come up with a plan, as planning when to exercise means you’re way more likely to do it.

Maybe it’s a few half hour gym sessions scattered throughout the week, or a swim on a Sunday, or a light jog every other day. Take a close look at your routine and see where you can add in some physical activity. It only has to be an extra couple of minutes here or 5 minutes there. It all adds up and before you know it lads, you’ll have achieved your minutes for the week and then some.

Here’s some tips on how to break it down into smaller, more achievable chunks and add more movement to your everyday life:

• Get off the bus a stop early and take a brisk walk the rest of the way.
• Try some seated arm and leg movements while you watch tv.
• Do some squats while the kettle is boiling. How many can you do? Set yourself a challenge and try and beat your record next time you’re making a cuppa.
• Go for a walking meeting a couple of times a week.
• Get some lunges in while you’re gardening.
• Add some calf raises or side steps while you’re washing up.
• Skip boring adverts and take a walk around the house or do some star jumps at half time next time you’re watching the game on telly.

Finding things you enjoy doing is key. You’ll be much more likely to do something if you have fun doing it. And no one wants to struggle through something that feels like a chore, do we fellas?

Ready to hit your weekly fitness goal?

Pick one activity from the tips above and commit to doing it today. Track your progress, challenge yourself to improve, and watch how small changes quickly add up to big results.
Share your wins with a friend or on social media to keep the momentum going – your future self will thank you!