Moving more is great for our health and wellbeing, but when the cold and wet weather is in full swing, it can be hard to find the motivation to get outside and do some exercise.

Being active has a number of benefits, as it helps us to maintain a healthy weight, boosts mental wellbeing and helps to strengthen our bones.1

Did you know, in the UK:

  • 7% of adults are obese and a further 35.6% are overweight2

  • Approximately 1 in 4 people will experience a mental health problem each year, and 1 in 6 people report experiencing a common mental health problem (such as anxiety and depression) in any given week3
  • Almost 9 million people suffer from osteoarthritis4, and over 3 million people are affected by osteoporosis5

If you currently lead a sedentary lifestyle, just 150 minutes of exercise a week can enhance your wellbeing.1 However, it goes without saying that the more active you are, the more you’ll benefit!

Common examples of sedentary behaviour can include watching TV, sitting down to read, using the car for short journeys or playing video games – all activities that we’re more likely to do when the weather is bad outside.

So, let’s get active! 

The NHS has lots of different ways to exercise indoors. These are equipment free and take less than 10 minutes each to do – so no excuses!

Here are some other ways to incorporate exercise into your daily routine to keep more active. Some of these activities are outdoor, so ensure you put on some comfortable shoes and wrap up warm!

  • Power walk to the shops or work – you could burn roughly 201 calories every 30 minutes walking at a pace of 4.5 miles an hour6
  • Use a basket instead of a shopping trolley when shopping – it’s an automatic weightlifting session! Just make sure to share the load between your hands
  • Get a workout in the garden – digging, planting, cutting down branches and sweeping can also work up a sweat and count as physical activity. Plus, spending time with nature can benefit your mental health7
  • Park your car the furthest spot away from where you need to be – this is a really simple way to increase your daily steps
  • Find a rescue dog shelter and offer to walk the dogs when you can – there’s a number of benefits to this: aside from the obvious physical exercise, regular walks with a dog are thought to be as effective as taking antidepressants for treating mild to moderate cases of depression8
  • Clean your house energetically from top to bottom once a week – not only will you have a nice sparkling home, you could burn up to 200 calories an hour!9
  • Exercise whilst watching the TV – if you just have to watch your favourite show, why not exercise whilst watching it? If that sounds like a step too far, throw in a speedy heart-raising workout during ad breaks! You could try jumping jacks, burpees or star jumps 

Hopefully these simple tricks will help you to reduce your sedentary activity and ultimately increase your physical activity and overall wellbeing. For more inspiration, visit Sovereign HealthHub.

To find out more about how a cash plan from Sovereign Health Care can be good all round for your health and wellbeing, visit

1NHS, 2UK Parliament, 3Mind, 4NHS, 5NHS, 6Live Healthy, 7Mind,8Borrow My Doggy, 9Life Hack

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