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Make time to move

Think of what 30 minutes really is in relation to the rest of your 24-hour day. It’s a fraction – 1/48th to be exact.  Here are some easy ways to put aside 30 minutes a day to get active.


o   Wake up earlier – research suggests that people who exercise in the morning are more likely to stick with it.

o   Make household chores count – mop the floor, scrub the bathtub, or do some gardening to get your heart pumping and strengthen your muscles.

o   Be active while watching TV – do strength exercises with hand weights or a stretch band, ride a stationary bike or stretch while watching your favourite show. 

o   Pick an exercise you can do anywhere, anytime – this gives you no excuse! Bodyweight exercises, running and yoga can be done even on a business trip, or at home when you’ve missed your gym class because of a late meeting.

o   Make a schedule and stick to it – exercise is a priority worth keeping. If something unexpected gets in the way, have a backup plan as you would for any important business meeting or family commitment. 

o   Common sense tells us that getting off the couch and exercising is one of the best ways in which we can get and stay healthy. And science backs up our common sense. There is strong, scientific evidence for the health benefits of physical activity. Studies show that fit, active people tend to get chronic illnesses like diabetes and heart diseases far less than people who are inactive and unfit. 

o   The vast majority of inactive people can safely start an exercise programme by walking. Walking has several advantages over other forms of exercise, especially when someone is just starting out.  At the same time, regular walking can result in substantial improvements in fitness and health. 

o   While walking is a great starting point to try our different forms of exercises, it is also important to understand your risks.  Various studies show that the risk of heart disease or cardiovascular complications increase rapidly during strenuous physical activity, especially for people with heart disease who have been inactive for a long time. So while starting a new exercise programme is always a good idea, there are instances in which you should speak to your doctor first.

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