Just like smoking, a sedentary lifestyle can affect the health of your heart, your metabolic health, musculoskeletal health, mental health, and the health of your immune system.

But with small, easy adjustments, you’ll get positive results. Here are a few ways to move more in a regular day, whatever it has in store:

Start your day with a quick stretch
You don’t have to get in a one-hour run every day. In fact, you don’t even have to get out of your pyjamas for this one. A simple five-minute stretch routine will get the blood flowing and your lymphatic drainage system working. This sets the tone for your day.

Do calf raises while you brush your teeth
This is good for your bones, muscles and dental health. Brush your teeth for 30 seconds each on both sides of the top jaw. Then do the same for the bottom. While you’re at it, lift up on your calves, slowly and gently. You’ll feel the glutes activating too. You can also do this while you’re waiting for your coffee, or at any point when you’re standing up for a few minutes.

Set a timer to get up every hour
Many of us have desk jobs, and spend hours sitting, but you can offset this by getting up and moving regularly. Set a timer if you need reminding. Add in a resistance band or light weights, and search for some useful sitting exercises.

Stretch or exercise while you’re watching TV
While you’re watching your favourite series, spend a few minutes on the floor, easing the joints and loosening tight muscles. Or place your stationary bike or treadmill in front of the TV.