13 ways to max your daily moves

Emma Brown - Nutritionist | 15 Apr, 2020


With most of our time spent at home, it's important to try and be more active around the house. You'd be surprised at just how easy it is to fit some additional movement into almost everything you do.

Check out my day in isolation, with exercises incorporated into my daily movements. Why not give some or all of these a try yourself? It's a bit of fun, but it just shows how easy it is to make everyday stuff a bit more physical!

Wake up – 10 crunches

Before you climb out of bed, why not do a few ab crunches to start your day off actively! Engage your core and support your neck, then gently lift your chest until you feel your tummy muscles tense. Lower and repeat. Avoid over lifting or completing the moves too fast.

Toilet trip – 10 squats please

When you head for your morning trip to the loo, why not do some squats? Probably best to wait until after you have 'been' to be on the safe side!

Stand with your feet hip width apart, engage your core and slowly lower into a squat. Be sure to try and keep your knees behind your toes, and if you can touch your bum on the top of the loo.

Brushing teeth – march

Don't stand still or sit down to brush. Make the most of those two minutes and march on the spot!

Making breakfast – bicep curl that milk

Opting for a bowl of cereal or milk in your tea/coffee? Grab that carton and work those biceps. While you're waiting for your drink to brew do 10 bicep curls on each arm. Keep the upper arm still and bend at the elbow to bring your forearm up to meet the upper arm.

Heading upstairs – 10 step ups first

Before you walk up those stairs, do some step ups to give your thighs and bum an extra work out! Make sure you do these at the bottom rather than the top to be safe.

Working – calf raises

If you've been sat at your desk or a table for a while, get the blood pumping in your legs by doing some calf raises. Simply lift onto your tiptoes and then lower and repeat for a minute at a time. If you've got the radio on, try lifting to the beat of the music!

Virtual meetings – stand up & tiptoe

If you're having any video calls or virtual meetings, use it as an opportunity to stand up from your desk and move a little. Stand up and do some calf raises while you talk or march on the spot to keep moving.

Lunch – dance to your fave tune

When preparing food, pop your favourite tunes on full blast and dance around while you cook. You'll burn off some energy and feel a whole lot perkier after.

Heading back upstairs – 10 wall press ups

On another visit up the stairs, stop at the bottom and do some wall press ups. Make sure your hands are clean to avoid grubby finger marks!

Place your hands just wider than shoulder width, engage your core to keep your back nice and straight, then lower yourself down towards the wall and push back. Repeat 10 times.

Afternoon cuppa – 10 overhead presses with the milk

When it comes to afternoon brew time, grab the milk carton and press it above your head 10 times to work your shoulders. Lucky you if the milk is nearly empty!

Making dinner – dance to your fave tune

Time to stick your favourite tunes on again and dance like nobody is watching! Also, while cooking, try washing up as you go to keep yourself moving.

Watching tele – 10 star jumps

When it's nearly time to settle down for a bit of viewing, try doing some star jumps during the ad breaks or while you watch. Opt for 10 or more if you're feeling energetic!

Sitting down – 10 squats first!

One final push before you get to relax! Before you sit on that sofa, try squatting just above it 10 times.

Stand with your feet hip width apart, engage your core and slowly lower into a squat. Be sure to try and keep your knees behind your toes, and if you can touch your bum to the sofa with each squat.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.