Incidental activity in daily life

You can move more without ever “doing sport”. Incidental activity is all the movement that slips into ordinary life: climbing steps, walking to run an errand, tidying, gardening. For anyone who does not like sport or has no time, it is a very accessible way in.

This page is for information only. It does not replace the advice of a health professional.

Why it counts #

The WHO notes that physical activity covers work, travel, household tasks and leisure, not just sport. These small movements add up over the course of the day. They also have a major advantage: they require no kit, no time slot and no particular motivation.

Journeys #

• Get off a stop earlier on public transport, or park a little further away.
• Walk to a small errand or a short journey, when time and safety allow.
• Walk while on the phone, rather than staying seated.
• Take the most pleasant route, even if it is a little longer.

To build up your walking, our guide to walking to start exercising provides a framework.

Stairs #

Stairs are a simple opportunity. Start with one flight, at your own pace, using the handrail if needed; the lift is still there for the days when it is not possible. There is nothing to prove. If you have joint pain, or a heart or breathing problem, ask your doctor for advice.

At home #

Housework is movement, even if you do not think of it that way:

• vacuuming, sweeping, cleaning windows;
• hanging out washing, tidying, carrying light objects;
• gardening, DIY, walking the dog;
• dancing while you cook, if the mood takes you.

You can add a little awareness: take your time, stand tall, vary your movements. Just avoid carrying heavy loads or forcing it, especially with back pain (see back pain and exercise).

At work #

In a seated job, getting up regularly is part of this incidental movement. For specific ideas, read sitting at a desk or working from home and sitting too much.

How to go about it without putting yourself off #

1. Choose a single habit. For example: take the stairs up to a certain floor.
2. Tie it to a place or a moment: “at the office, I take calls standing”.
3. Stay flexible. A day without is no big deal; you pick up the next day.
4. Measure nothing at first. No number to beat: the habit is what matters.

Also think about finding time to move if your schedule is tight.

A reference point, not an obligation #

The WHO reference points (around 150 to 300 minutes of moderate activity a week for adults) are a population-level horizon. Incidental activity contributes to it, but you do not have to compare yourself to it at the start. Every small movement added is already a step.

To see where you are starting from #

The sedentary lifestyle quiz helps you see where you stand, without judgement. The full approach is on the start exercising page.

This content is an informative draft. It makes no diagnosis and does not replace the advice of a doctor or health professional.