Whether you’re sitting, standing, or lying on the floor there are plenty of ways to move more and move well. These don’t have to be fancy to be effective, either.

Here’s how to move your body for 30 mins a day, throughout the day…

MORNING

• Wake up, stretch and shake: as soon as your alarm goes off get out of bed and do a full body stretch (like an X) and then a full body shake. 1 min 
• After your first trip to the bathroom immediately do 5 squats. Lift your toes to really get the back of the legs working.
  1 min.  You could make this a ritual and do it every time you go to the loo… At least 5 visits? = 5 mins 
• When brushing your teeth do some heel raises. Think of lifting your heels from your tummy and squeeze those inside thighs together. 4 mins
• Big arm circles while the kettle boils at breakfast. Do 4 one way and then the other. Arms input at shoulder height. 2 mins one way, 2 the other. 4 mins 
• At breakfast sit on your sit bones and then squeeze them together (you bob up) and release. Great one for the pelvic floor, peachy bum muscles and your inside thighs. 3 sets of 12 = 3 mins 
• Before you put your clothes/get in the shower do 12 knee hugs. Either hugging your knees to your body, lifting from your core, or lifting the leg underneath your thigh. Do 6 each side. 1 min 

Total: 19 mins

AFTERNOON

•  Swing your arms rotating your spine from side to side sort of floss-esq. Get the kids involved if you have them. Go faster if you want that cardio kick. 2 mins 
• More arm stuff. Grab two tins of beans/pulses/spaghetti hoops/whatever you have in the cupboard while the dinner starts. Bring your arms forward to shoulder height, out to the side (level with shoulders) and down to your hips. Do 6 in this direction and then switch. Do it nice and slowly and feel your shoulder blades moving on your back. 2 mins. 
• Time to lunge while the dinner cooks. 6 on each leg. Make sure your feet are parallel like train tracks. Lunge straight down. Pressing into the front heel to feel the glute of front leg. After this, alternate legs to do backward lunges another 12 times (6 on each). Go nice and slow to watch your form. 3 mins 
• Before you settle down to watch TV treat yourself to 2 mins of medieval walking. Lift your knee up high and then toe, ball, heel the foot down. Alternating feet and walking around your room. Another great one to do with the kids if you have them. 2 mins 
• Before bed have a full body shake (Hokey Cokey style), stretch your arms above your head, grab hold of a wrist and bend to the other side with your spine.  Switch sides. Do that 3 times each side. 2 mins 

Total: 11 mins

Kerrie-Anne Bradley is a Pilates teacher and founder of Pilates at your Desk.