There are many ways busy mums and dads, can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine. The amount of activity you need to do each week depends on your age.
Set a time for physical activity and stick to it. You're more likely to find time to be active if you do it at the same time and on the same days each week.
Split activity up throughout the day – you can achieve your target in bouts of 10 minutes or more.
Walk your children to and from school. This will also help them develop a pattern of physical activity.
Be active with your child. Take them to the swimming pool, or play in the garden or park.
Take up running.
Join a child-friendly gym. Find a class or club that allows children in or offers childcare during a workout.
Set up a buggy group with other parents and go on long walks with the children.
Exercise during your lunch break. Your office may have a gym, or you may have access to a nearby swimming pool or squash courts.
Cycle or walk part, if not all, of your journey to work. Get off one bus or tube stop before your destination.