7 Ways to Add Short Moves

Why small moves matter for your health.

Not everyone wants a gym membership or an exercise routine. That doesn’t mean you’re out of options.

If you can’t—or won’t—stick to structured exercise, try simply moving more.

Here’s the difference:

Exercise is structured—like a 45-minute class. Movement is everything else: walking to the bus stop, carrying groceries, vacuuming the living room.

Mundane? Maybe. But it counts.

What the science says:

Adding a little intensity to your daily movement pays off big.

Jog to catch the bus instead of strolling.
Take the stairs instead of the elevator.
Speed-clean your kitchen like you’re on a timer.

One study followed over 24,000 adults in their 50s and 60s for about seven years. Just 3–4 minutes of hard movement a day cut the risk of dying from anything or cancer by 40%. For heart disease, the drop was closer to 50%.

Why this matters: You don’t need an exercise routine. Just move more during the day.

Small moves. Big difference.

Here’s simple ways to sneak more movement into your day—no gym required.gocuk