Short on time?

Doing at least 30 minutes a day of moderate-intensity activity, at least five times a week, will boost your general health.

30 minutes a day of activity is enough to reduce your risk of developing major chronic diseases, such as coronary heart disease, stroke, type 2 diabetes and even early death. Exercise will also enhance your overall wellbeing.

How can you exercise when you haven't got the time or money to get out or go to a gym. Here are some simple things you can do at home or on the way to work!

Squats
You could try a few squats while you're brushing your teeth. When you're brushing spread your feet apart a little past your shoulder width. Squat down until your upper legs (thighs) are parallel to the floor; or, squat down until you feel some resistance from your upper legs and hold for three seconds. Then stand up again.

Do this for the two minutes that you brush your teeth.

Leg lifts
Try this when brushing your hair. Start with your legs slightly apart. While you're hair brushing, lift your left foot about 18 inches/300mm off the ground, pointing your toe. Bring your foot back to center, controlling the movement.

Repeat this ten times, then switch to the right side. Continue leg lifts the entire time it takes to brush your hair, or until you have 10 lifts on each side, whichever takes longer. Don't do this when using electrical equipment though!

Tone your bum
A handy one if you drive or take the bus or train to work or going out. A short journey gives you the chance to tone your buttocks. While sitting upright, squeeze your bottom cheeks and hold for the count of 3. Release and repeat. Start with just 10 repeats, and work up to 100 repetitions if you have a longer journey.

Starting out by walking more
To get the health benefits from walking, aim to walk at least 30 minutes a day on five or more days a week.

Start gradually. You don’t have to do 30 minutes in one go. For example, you could do three 10-minute walks in a day.

The key to walking to improve your health is to walk regularly and briskly. Brisk walking is to walk faster than your usual pace.

To get the health benefits from walking, aim to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn't as daunting as it might sound.

If, to begin with, you can only walk briskly for a couple of minutes, that's fine. Don't overdo it on your first day.

Begin every walk slowly and gradually increase your pace. After a few minutes, if you’re ready, try walking a little faster.

Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will help improve your flexibility.

From walking to the shops or part of your journey to work, to walking the dog and organised group walks, every step counts.

Make it a habit
The easiest way to walk more is to make walking a habit. Think of ways to include walking into your daily routine. Examples include:

• Walk part of your journey to work.
• Walk to the shops.
• Use the stairs instead of the lift.
• Leave the car behind for short journeys.
• Walk the kids to school.
• Do a regular walk with a friend.
• Go for a stroll with family or friends after meals especially when nights are lighter.