Cycling is one of the easiest ways to fit exercise into your daily routine. Ride your bike to work, school or the shops and you will be surprised how much exercise you will fit in without even trying.

Take the stairs instead of the lift, get off the bus one stop earlier, or go for a brisk walk (not a leisurely stroll!) in your lunch break. All these small changes to incorporate a moderate-intensity activity in your life can benefit your health.

Instead of meeting your mate for a coffee, meet for a walk or a cycle around the park. Veto the Friday night pub visit for a friendly game of squash or tennis instead.

If your child is a toddler, use your pushchair as added resistance during a walk in the park. If they are a bit older, take them for a cycle, or a run, or take the ball to the park for a kick around. It’s a great way to get a work out and spend quality time with the family at the same time.

If you don’t have kids, you can still get a workout with the pets. Taking the dog for a walk, or a run, after dinner is a fun and relaxing source of exercise.

Next time you are watching your favourite programme, try jogging on the spot, or working through a floor routine of crunches and push-ups. You could even try two minute vigorous-intensity exercises during the ad breaks. If you own a Nintendo Wii or an X Box Kinect, you could try a few games to get off the couch. Not only will you relax but you will be getting fit in the process.

If you find going to the gym a chore, why not take up a sport that is both fun and challenging? Swimming, running, golf, football, even playing with the Frisbee – these are all fun activities you can commit to and get the exercise you need at the same time. If these are too fast-paced for you, try a yoga or one of the Health Promotion Board’s free classes. Find out more here. 

It’s a simple way to stay fit! Pulling out the weeds and washing the car by hand are great workouts that have nothing to do with treadmills, elliptical trainers or lifting weights.

Working out in the morning can help give you more energy throughout the day. Set the alarm just 30 minutes early and go for a walk or follow an exercise DVD.

Doing household chores the old-fashioned way, such as mopping the floor, scrubbing the bathroom and cleaning the windows, will help you to melt kilos.

Instead of sending an email, why not go over to your colleague and speak to them? It might not seem like much but every bit of exercise adds up throughout the day and the next thing you know, you would have clocked in even more exercise time.

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