25 September, 2021

Who’s up for slipping some incidental movement into your daily routine to help you reach your exercise goal? Yes, please! Read more to increase your daily activity.

Hitting the recommended 150 mins of moderate physical activity a week doesn’t have to be done in the gym or by pounding the streets.

But there’s another way. By building incidental activity into your daily routine, you can clock up those mins without even realising it.

‘Less frequent bouts of activity, which might more easily fit into a busy lifestyle, offer considerable health benefits even in the obese and those with major risk factors’ Dr I-Min Lee – Prof of medicine at Harvard Medical School.

Here are our top 10 tips for building incidental movement into your day

Talk and Walk –

Make it the rule that you only make calls when you walk – even around the house.  You’ll be surprised by how many extra minutes of movement you sneak into your day this way.

Park further away –

When you need to drive somewhere, try to park away from your destination so you can walk the final mile. You can also do this when using public transport.  Get off a few stops early and slip some steps in.

Give cleaning a new meaning –

have a mini rave! Don’t leave the cleaning just for the weekend. Break it down into daily tasks.  Put on your favourite tracks and rave around the house as you clean.

Increase your heart rate while the kettle boils –

How many cups of tea or coffee do you make each day? Each time you pop the kettle on, sneak in some quick reps – push-ups, squats or even the plank.

Walk to do your weekly shopping –

Our CEO loves this one! Grab your trolley and backpack, walk to the supermarket, load up your shopping and walk back.  This sneaks in two types of exercise – aerobic from walking and weight lifting from carrying the extra kilos!

Take the stairs whenever possible –

This is a great way to get your heart rate up and stretch your leg muscles simultaneously.  Take them two at a time if you feel you need that little bit extra!

Stand up more –

Sitting at your desk all day is one of the worst sedentary habits we have. Set a rolling alarm on your work computer to do 2 minutes of squats or push-ups every hour or walk around. Challenge yourself to do more each time.

Drink more water to move more.

It’s essential that we stay hydrated, so work this into a movement habit – instead of using a large drinking bottle, choose a smaller glass that you have to refill on a regular basis.  Build in a few squats at the tap, and you’ve managed to get your heart rate up too.

Lift weights whilst sitting at your desk –

We all complain we have too many Zoom meetings. If you’re on a Zoom call, switch your camera off and sneak in a few bicep curls using hand weights.  You can do this whilst you’re reading articles or reports too.

Turn TV watching into a workout – Roll out your yoga mat and watch TV while stretching or hold the plank while the ads are on.

Hopefully, this inspires you to move more and increase your daily activity – remember, you need to get your heart rate up for it to count.

Let us know the creative ways you build incidental movement into your day. Share on social and remember to tag us @breastcanceruk

Related Articles

15 April 2024

Green smoothie

This smoothie is the lean, green nutrition machine that you’ve been searching for. With this blended harmony of crunchy apples, ripe bananas, and earthy carrots, you'll be able to reach...

Read full story

12 April 2024

Can I exercise during pregnancy?

Although not everyone will experience what it’s like to be pregnant, all of us will feel its impact. This comes in the form of being a carrier of an unborn...

Read full story

11 April 2024

Friends take on Lisbon marathon to support beloved mum

"I know what my mother went through with chemo and radiotherapy and how amazing the doctors and nurses were with her. So, I wanted to do something for her and...

Read full story

11 April 2024

Honey almond granola

This honey almond granola is delicious and exceptionally easy to prepare. Perfect for breakfast or a quick snack. Serves: 10  Preparation time: 20 minutes  If you can, use organic ingredients...

Read full story
Professor Val Speirs

A £10 donation today can help fund our PHD studentships to carry out world-class animal free research into the causes of breast cancer.


Donate £10
Woman on zoom call

A donation of £30 can help fund our Prevention Hub so your loved ones can learn how to reduce their risk.

Donate £20
people holding up hearts

Your donation of £50 can fund our animal free research and educational programmes to prevent breast cancer for future generations.

Donate £50
women wearing breast cancer uk t shirt and blue jeans

Just want to help in some way? donate an amount that feels right for you

Start Your Donation

Donate Now

Make a Donation


My One Time Donation

I want to make a one time donation of

Thank you. You’re just a few steps away from completing your donation.

+25% with Gift Aid

If you are a UK taxpayer, the value of your gift can be increased by 25% under the Gift Aid scheme at no extra cost to you.

This means that your donation of £100.00 could be worth an extra £25.00 to us, and it doesn't cost you a penny!

My Monthly Donation

I want to make a monthly donation

You’re just a few steps away from completing your donation.

+25% with Gift Aid

If you are a UK taxpayer, the value of your gift can be increased by 25% under the Gift Aid scheme at no extra cost to you.

This means that your donation of £100.00 could be worth an extra £25.00 to us, and it doesn't cost you a penny!

One Time Donation Monthly Donation
Make a donation with Gift Aid

Gift Aid is reclaimed by the Breast Cancer UK from the tax that I pay for the current tax year. If I pay less Income Tax and/or Capital Gains Tax than the amount of Gift Aid claimed on all my donations, it is my responsibility to pay any difference. Breast Cancer UK will reclaim 25p in tax back for every £1 I donate.

Your payment details

Your donation amount

Donation Allocation (Optional)

Additional Comments (Optional)

Stay in Touch

We’d love to keep you posted on how your support can make a difference to Breast Cancer UK and the exciting ways you can support us in the future.

Please tick if you’re happy to receive information from us by:

By completing an online donation, your data will be handled in accordance with the Breast Cancer UK’s privacy policy, and the privacy policy of our payment processing supplier BBMS (a Blackbaud company).

Thank You Wall

If you donate over £50, as a way of saying thank you for your donation, we would like to feature your donation on our virtual thank you wall on our website.

Donations will only feature on the wall for up to two months depending on the level of donations we receive.

You must fill out all required fields before paying.


Need help making your donation?

If you need help to make a donation or have any questions about making one, please contact us…

Call 08456801322