Active Defaults at Home
Add small movements into everyday tasks so you stay active without extra time blocks.
1–5 mins
Daily
Effort: Casual-
Ingredient: Physical Health & Fitness
Staying physically fit and full of energy
How
01
Choose your swaps: Pick a few routine moments to add movement - e.g., one floor by stairs, stand for one call.
02
Make them the default: Put sticky notes or phone nudges where the action happens.
03
Keep it flexible: On heavy days, do just one swap and count it as done.
Easy Start
Stand for your next call instead of sitting.
Why It Matters
Small, regular movement reduces stiffness and boosts energy, without carving out extra time - making daily life feel easier and healthier.
Questions and Thoughts
- “I keep forgetting.” → Use sticky notes or phone nudges at the exact spot.
- “Others get annoyed.” → Pick swaps that don’t affect them.
- “Nights are toughest.” → Start with morning-only swaps.
Care Notes
Prioritise safety: good footwear, clear floors, and steady support for balance moves. Stop any movement that causes pain and replace it with a comfortable option.
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