Getting more active 1% at a time

When you’re trying to lose weight or get fitter, it’s easy to feel like you need to change your entire life overnight. But most people who succeed in building healthy habits don’t go all in at once – they start small.

Making just a 1% change each day, whether that’s an extra flight of stairs, a few more steps, or standing up instead of sitting, can add up to big results over time.

Here are 10 small, realistic ways to move just a little more every day. You don’t need to go to the gym or run a marathon. Just start with something that feels doable.

1. 1. 1. Take the stairs
         It’s an old classic for a reason. Whether at the train station, office, or even at home, choosing stairs over the lift adds movement into your day without needing extra time.
      2. Park further away
         Skip the closest spot and park at the far end of the car park. It turns a routine trip into an opportunity for a few more steps (without feeling like exercise).
      3. Walk and talk
         Got a call to make? Take it on the move. Walking while on the phone is a great way to fit movement into your day without needing extra time.
      4. Add 500 steps a day
         Instead of aiming for 10,000 all at once, just increase your step goal by 500. It’s a small, realistic target – and over time, it builds a strong habit.
         Ready for more? If you’re starting to enjoy walking and want a bigger challenge, the NHS Couch to 5K app is a brilliant, beginner-friendly programme to help you build up to running in just 9 weeks.
      5. Move during ads or screen time
         Watching TV? Stand up during the ad breaks or between episodes and do a few stretches, squats, or laps of the room. It breaks up sitting time without feeling like a workout.
      6. Stretch while the kettle boils
         Waiting for the kettle or microwave? Use that minute or two to stretch, march on the spot, or do some gentle shoulder rolls. Tiny bursts of movement count.
      7. Take a 5-minute walk after meals
         Post-meal walks help with digestion and blood sugar – and they’re an easy way to build a walking habit. Even a short stroll around the block can make a difference.
      8. Swap 5 minutes of scrolling for movement
         Pick one moment in your day when you’d usually scroll your phone, and use it to stretch, walk, or move instead. That tiny swap adds up fast.
      9. Do 10 squats a day
         Turn everyday moments into movement. Try doing 10 bodyweight squats or 10 heel raises while brushing your teeth – it’s a great way to wake up your legs.
      10. Keep a movement trigger
          Link movement to something you already do. For example: every time you check your emails, do 10 shoulder rolls. Building movement into daily cues helps it stick.

Top tip: Got a smartphone or fitness watch? Use it to track your steps and movement. It’s a simple way to stay motivated and see how active you are throughout the day.

The takeaway?

You don’t need a total life overhaul. You just need one small change, and the commitment to do it regularly. That’s what 1% better looks like.

Need support in building habits that stick? Our team is here to help you with goal-setting and advising you on next steps.