Struggle to hit your fitness target each week? Here are some simple ways to squeeze more physical activity into your everyday life.

It’s not just playing sports and going to the gym that counts as physical activity. You might be used to logging those if you’ve got a fitness tracker or smartwatch, but anything that gets your heart rate up, raises your body temperature, and makes you slightly out of breath counts too. Think walking briskly or jogging up the stairs, instead of just walking.

Start by finding an exercise routine that works for you. We know that the recommended target of 150 active minutes a week sounds like a lot. Break it down into achievable chunks to make it easier to crush that target.

Pick activities you actually enjoy and that fit with your current lifestyle. The next step is to come up with a plan, because scheduling your exercise makes it much more likely that you’ll stick with it.

Maybe it’s a few 30-minute gym sessions scattered throughout the week, a swim on Sunday, or a light jog every other day. Take a close look at your routine and see where you can add some physical activity. It only has to be an extra couple of minutes here or 5 minutes there. It all adds up, and before you know it, guys, you’ll have achieved your minutes for the week – and then some.

Here are some tips on how to break it down into smaller, more achievable chunks and add more movement to your everyday life:

• Get off the bus a stop early and take a brisk walk the rest of the way.
• Try some seated arm and leg movements while you watch TV.
• Do some squats while the kettle is boiling. How many can you do? Set yourself a challenge and try to beat your record next time you’re making a cup of tea.
• Go for a walking meeting a couple of times a week.
• Do some lunges while you’re gardening.
• Add some calf raises or side steps while you’re washing dishes.
• Skip boring commercials and take a walk around the house – or do some jumping jacks at halftime next time you’re watching the game on TV.

Finding activities you enjoy is key. You’ll be much more likely to do something if it’s fun. And no one wants to struggle through something that feels like a chore, right guys?

Ready to hit your weekly fitness goal?

Pick one activity from the tips above and commit to doing it today. Track your progress, challenge yourself to improve, and watch how small changes quickly add up to big results. Share your wins with a friend or on social media to keep the momentum going – your future self will thank you!