You don’t need a gym to improve your fitness, just a little movement each day can go a long way. Using a Fitbit, phone app, or pedometer to track your steps is a great way to stay motivated and find opportunities to move more.

Try these practical tips to boost your daily activity:

• Walk instead of driving when possible
• Take the stairs instead of the lift
• Walk while talking on the phone
• Schedule short walks into your day, like a loop around the block
• Walk the dog or catch up with a friend while walking
• If the weather’s bad, head to a shopping centre or hop on a treadmill

Walking is one of the easiest and most effective forms of exercise, it’s free, low-impact, and can be done almost anywhere. Aim for 3–5 days a week of walking for 30 minutes or more. If you’re just starting out, split it into two shorter walks a day and build up gradually.

As a guide, 30 minutes of walking can burn around 120 calories (500 kJ), and if you eventually progress to light jogging or walk-jog intervals, you could burn between 180–250 calories (750–1000 kJ) in the same amount of time.

Staying active doesn’t always mean structured workouts, playing with your kids is a great way to move more, burn energy, and have fun together. It’s a win-win for your health and quality time as a family.

Here are some playful ways to boost your activity levels:

• Head to the park for a game of tag, frisbee, or chase
• Kick the footy or shoot hoops in the backyard or local oval
• Dance around the living room together to your favourite tunes
• Set up a backyard obstacle course or scavenger hunt
• Go for a family walk or bike ride after dinner
• Play active video games or follow a kid-friendly movement video together

These moments of movement can really add up. A 30-minute play session can burn just as many calories as a walk or light workout, plus it helps teach kids that being active is fun and part of everyday life.

Looking for ways to stay active that don’t feel like a workout? These fun and practical activities can easily fit into your day and help you burn serious energy while doing something you enjoy.

• Hop on a bike: Whether it’s cycling around the neighbourhood or jumping on a stationary bike, riding at a moderate to fast pace can burn around 200–250 calories (830–1000 kJ) in just 30 minutes. It’s great cardio and easy on the joints.
• Go for a swim: Swimming is a full-body workout that’s gentle on your joints and great for fitness. A 30-minute swim at your local pool can burn up to 200 calories (830 kJ), plus, it’s a great way to cool down and unwind.
• Take the stairs: Ditch the lift and take the stairs whenever you can. Just 3 minutes of climbing stairs burns about 7 calories (29 kJ), and doing it several times a day can really add up.
• Dance it out: Turn up your favourite playlist and have a dance party in your lounge room. Not only is it fun and mood-boosting, but 30 minutes of active dancing can burn 150–250 calories (630–1000 kJ) depending on your energy level.

These activities are proof that staying active doesn’t have to mean structured workouts. Just move your body in ways you enjoy, and your health and energy levels will thank you!