Incidental movement and errands

Where can you find extra movement in your day?

Extra movement is already hidden in ordinary routines: stairs instead of the lift or escalator, parking further away, getting off the bus a stop or two early, walking with friends instead of sitting, and jobs like cleaning or gardening^1,3. This kind of unplanned movement, done while you are doing something else, is called incidental activity⁴.

If you sit for long stretches, break it up. The WHO says replacing sitting time with activity of any intensity, including light activity, has health benefits². NHS advice is to set a reminder to get up and move every 30 minutes, stretch during TV ad breaks, or pace around the kitchen while the kettle boils¹. Even short standing breaks lowered blood sugar after meals compared with sitting for long stretches, and light walking breaks did better; what this adds up to over the long term isn't clear yet⁵.

You don't need big changes for this to matter. The largest gain in health tends to come from moving out of the least active group into the next one up⁶. Some activity is better than none, so begin with small amounts and build up gradually².

How can chores count as activity?

Chores count when you put in enough effort to feel slightly warmer and breathe a bit heavier. The WHO says activity done at work, leisure, home or in transport counts towards the recommended amounts². Cleaning the house, heavy gardening and walking the dog are all named as activity³.

A moderate-intensity chore raises your heart rate and makes you breathe faster and feel warmer, and you can still talk but not sing. Pushing a lawnmower is one example¹.

Some chores take more effort than others. Dishes, dusting, making the bed, laundry, ironing, tidying and cooking are usually sorted as light housework. Window cleaning, changing bedding, vacuuming and scrubbing floors are sorted as heavy housework⁷. The heavier jobs are more likely to reach moderate effort. Light jobs still keep you moving instead of sitting. Carrying heavy shopping counts too, and if your mobility is limited, chair-based activities can count⁸.

Chores can add up towards the WHO's range of 150–300 minutes of moderate activity a week, and doing less than that is not wasted². Start with a short stretch of chores and add more time over the weeks.

Heavier chores and carrying loads can make a back, muscle or joint sore. If that happens, ease off, and see a doctor or physio if it persists or gets worse.

How can errands become exercise?

Walking part or all of a regular trip turns an errand into activity. Activity done during transport counts towards the recommended amounts², and stairs, walking for transport and shopping all count as incidental activity⁴.

Simple ways to start:

• Choose one regular trip, such as to the shop, the bus stop or a school run, and walk part or all of it a few times a week¹.
• Get off the bus a stop or two early and walk the rest of the way¹.
• Stand rather than sit on journeys when you can¹.
• Park further away than you need to; even the far end of the car park adds a little activity¹.
• Take the stairs instead of the lift or escalator, and leave the car at home when you can^1,3.

People who commute actively tend to have a lower risk of early death and of heart disease⁹. You don't need to make the whole trip on foot for it to count; start small and build up gradually².

Walking an errand depends on safe local routes and your own mobility. Choose a route that feels safe and suits your current level.

When to check with a health professional

The WHO says the benefits of activity outweigh the potential harms, and that risks can be managed by increasing activity gradually. If new symptoms appear as you do more, see a healthcare provider².

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Unusual tiredness is not an emergency, but get it checked by a doctor.

If you live with a disability or a long-term condition, choose activity suited to your current level and health. You may want a doctor or specialist to help you choose².