How to get fitter

You don't need hours in the gym to see benefits. These routines show how much movement and strength training the research links to better health, and how to fit it into an ordinary week.

12 routines that help

1. Sitting too much

   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.

2. Falls in older age

   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.

3. No time to exercise

   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.

4. Heart disease risk

   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.

5. Weak upper body

   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.

6. Stiff, inflexible muscles

   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.

7. How much strength training

   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.

8. Low fitness

   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.

9. Blood sugar spikes

   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.

10. Building muscle strength

    Eat a portion of protein at every meal

    Extra protein adds modest gains in muscle size and strength for people doing strength training.

11. Walking after meals

    Walk for 10 minutes after eating

    Walking 10 minutes right after eating kept blood sugar about as low as resting 30 minutes and then walking for 30.

12. Losing weight without counting calories

    Eat all meals in a 10-hour window

    Eating within a shorter daily window led to about 1% to 4% weight loss over 4 to 12 weeks, without counting calories.

These routines are general information, not medical advice. Talk to a doctor about any health condition.