Glued to your inbox during the day? If movement doesn’t naturally slot into your routine, it’s all about finding the small moments. A tea-break stretch or an extra minute’s walk to the car can all add up.

“Try squats while the kettle boils or calf raises when you’re cleaning your teeth,” Fiona advises.

“Don’t forget pelvic floor – for men and women; it can be done at the traffic lights or on the train! Tiny habits built into everyday occurrences can make a difference.”

Or try: 

• Suggesting a “walk and talk” for more informal meetings. 
• Finding a spot outside to enjoy your lunch, even if it’s only 5 minutes’ walk away. 
• Volunteering for the tea and coffee rounds – plenty of trips back and forth! 
• Fitting in some movement in as soon as you finish work. If you sit down now, you might not get back up again! Plus, it’s a great way to unwind and set a transition period between work and relaxation time.

Dressed a toddler and played hide-and-seek by 9am? Good news: it’s likely you’re moving more than you think.

Don’t worry if you’ve exhausted the local park! There are other ways to get active: 

• Always hunting for a space outside school? Park a few streets away and use those 10 minutes to walk instead. 
• Throw a 10-minute dance party! Blast everyone’s favourite tunes and see who’s got the best moves... 
• Search your local community pages, social media groups, or the library for family activity sessions. 
• Dropped your child off at a club that’s not quite long enough for you to pop to the shop or head home? Avoid the awkward wait in the car – go for a stroll instead.

If the gym feels like your second home, getting more active might feel unclear. You already spend enough time on your feet – what else can you do?! 

• Set goals to smash your PBs, so you can train harder in the same amount of time. 
• Try something new! It might feel strange to be a beginner again, but you’ll work new muscles and break up the monotony of exercising the same way again and again. 
• Ditch the car where you can. Why not swap your usual drive for a jog or cycle?
•  Put your skills to good use and mentor a friend or family member.

You’ve got time during the day, but maybe exercise feels daunting or it’s not as easy for you to move your body the way you’d like. 

• If you can, park at the back of the car park and walk for a few minutes, or get off the bus a stop early. 
• Try a low-impact sport like swimming to take pressure off your joints and bones. 
• See if there are any activities you can do standing that you’d usually do sitting down. Think watching a short TV show, folding laundry, or calling a friend. 
• “Involve, not revolve”: plan activities that include movement, but aren’t centred around it. A wander round the shops or a trip to a museum will get you moving but provide space to rest when you need it. 
• Kickstart the day with an energising yoga routine, like a sun salutation, which can be adapted to chair-based exercises if needed.

A type of molecule that combines to make a protein – they're known as the “building blocks” of protein. ^₁₂

There are three types of amino acids: essential, nonessential, and conditional: ^₁₂ 

• Our body cannot make essential amino acids, so we need to get them from food. 
• But they can produce nonessential amino acids. 
• Conditional amino acids depend on the situation. They’re not usually essential, but they might be when we’re particularly ill or stressed.

An essential mineral. Calcium is most known for keeping our bones and teeth strong. However, it’s also responsible for controlling muscles and nerves.

Synaptic vesicles store neurotransmitters, which send messages to the brain to contract or relax the muscle. But these neurotransmitters need calcium in order to be released from the synaptic vesicles and send the message.^₁₃

Calcium is also important for making sure blood clots normally. ^₁₄

Calcium deficiency can lead to issues with your bones, including conditions like osteoporosis in adults or rickets in children.

You should be able to get the calcium you need through a balanced diet, including calcium-rich foods like milk (dairy or fortified plant-based milk), leafy green veg, and bread. ²⁰

A plant named after its spiky fruit. According to the British Herbal Medicine Association (BHMA), some devil's claw products may be used to help ease joint and muscle pain. ^₁₅

The extract is usually made from the dried root of the plant, and you can find supplements in teas, tablets, and capsules.

It’s considered safe for most people, but you should speak to your GP before taking devil’s claw supplements.

An essential mineral that helps the body turn food into energy, as well as supporting bone health. ^₁₆

But magnesium plays a part in over 300 different functions in the body. Nerves need magnesium to send and receive messages, and muscles need it to function properly. ^₁₆

Women aged 19 to 64 need 270mg of magnesium per day, and men of the same age need 300mg. ^₁₆

It’s best to get magnesium through your diet where you can: good sources include spinach, nuts, and wholemeal bread. ^₁₇

1. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709 
2. https://health.clevelandclinic.org/how-to-keep-your-joints-healthy-with-the-right-exercise/ 
3. https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis 
4. https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/ 
5. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/  
6. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep 
7. https://www.england.nhs.uk/blog/movement-is-medicine/ 
8. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep  
9. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 
10. https://www.researchgate.net/publication/51539278_Buddy_Up_The_Kohler_Effect_Applied_to_Health_Games   
11. https://core.ac.uk/download/pdf/10652724.pdf  
12. https://medlineplus.gov/ency/article/002222.htm  
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249630/  
14. https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/  
15. https://bhma.info/indications/muscle-back-joint-pain/devils-claw/  
16. https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 
17. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 

^{The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.}

^{Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.}

^{If you have sensitive skin, eczema, psoriasis, acne or rosacea, consult a dermatologist before trying any treatments. It is important to always check with your doctor or midwife before taking any supplements while pregnant.}

^{If you are pregnant, breastfeeding, taking any medications or under medical supervision, please consult a doctor or healthcare professional before use.}