• Add activity by squeezing and releasing your abs while making coffee
• Do press ups against your wall or work surface while waiting for the kettle to boil
• Pace or walk around during phone calls
• Get in some squats, instead of bending, when doing the laundry
• Practice biceps or triceps curls while watching TV
• Dig in the garden.
• Vacuum. Thirty minutes will zap about 100 calories and get your home clean!
• Walk the dog. Not a meandering walk. Pick up the pace
• Waiting for a meal to cook? Put on one of your favorite music tracks. Dance wildly as if no one is watching. If someone is watching, that's OK too. It's not like you're robbing a bank, after all, you're doing something good for yourself

At work...

• Instead of sending an email or a text, walk on over to a co-worker for a face-to-face conversation
• Take lunch outside and ask a friend/colleague to join you for a stroll 
  Avoid sitting for long periods. Use a standing desk if you can
• Set a timer for 15–20 minutes. When it goes off, get up, stretch and move around
• Take the stairs to another floor and back
   

While travelling...

• Wear cross-trainers. You’ll feel more active, and it will encourage you to move more
• Get off transport one stage earlier and walk or stand, rather than sit, on your journey
• Cycle to work/school if you can
   

While waiting…
 

• Whether it’s for school pick-ups or appointments research some "invisible" exercises such as abdominal squeezes, foot circling, Yoga positions, or leg and heel raises to make those minutes count
• If you’re early when meeting children from sports’ practice, go for a stroll to explore

At Leisure

• Switch off gadgets or television and go for a walk 
• Play tennis with your spouse or a friend
• Go for a hike or take a bike ride
• Dig out some old equipment, like hula hoops, jump ropes, and roller skates for some active fun or visit the skating rink, bowling alley or swimming pool
• Meet up with friends for family frisbee competitions, or have a water fight in your yard, instead of more sedentary social events
• Take the stairs instead of the elevator
• Challenge the children to a race to the next mailbox
• Climb two steps at a time at a sports’ arena. 
• Increase the effort in activities you do already...walk more briskly, carry shopping in a backpack, or wear leg weights.
   

Don’t despair if you don’t have much extra time. Be inventive, add one or two extras here and there. You’ll be amazed at just how active you can be...even if you feel you don't have any extra moments of spare time!