Sport
Exercise routines and physical activity.
Walk 8,000 steps every day
More daily steps are linked to a lower risk of early death, with benefits levelling off around 8,000 steps.
Stand on one leg for a minute while you brush your teeth
Balance and strength exercise programs reduce falls by about 24% in older adults living at home.
Do three one-minute bursts of vigorous movement a day
For adults who don't exercise, three 1 to 2 minute bursts of vigorous activity a day are linked to a 38% to 40% lower risk of early death.
Do 10 bodyweight squats every morning
Regular strength exercise is linked to a lower risk of heart disease, type 2 diabetes, cancer and early death.
Do 10 push-ups every morning
A step-by-step push-up program built chest and arm strength and muscle about as well as bench press training.
Stretch for 5 minutes after you get up
Regular stretching improves how far your joints move, with bigger gains when you stretch at least 5 days a week.
Lift weights for 60 minutes a week
About 60 minutes of strength training a week is linked to a 10% to 20% lower risk of early death, heart disease and cancer.
Walk for 10 minutes after eating
A 10-minute walk right after a sugary drink lowered the blood sugar peak compared with sitting.
Take the stairs for 3 flights every workday
Short, brisk stair climbs a few days a week raised fitness within six weeks in small studies of inactive adults.
Move for 3 minutes every half hour
For people with type 2 diabetes, 3 minutes of light walking or bodyweight moves every 30 minutes cut after-meal blood sugar by 39% compared with sitting.
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