Prevention
Prevention
Prevention often sounds complicated: check-ups, routines, strict rules. But one of its most accessible parts is simply moving. You do not have to set aside a whole hour for it: activity can be built from small pieces scattered through the day. This article shows how to do that gradually and without overloading yourself.
The best activity is the one you are happy to repeat. Comfort and enjoyment matter more than intensity.
What you will need
- Comfortable shoes with a stable sole that you can walk in for a long time
- Clothes suited to the weather that do not restrict movement
- A bottle of water if you plan a long walk or the weather is warm
- A notebook or notes on your phone to record how you feel
- If you have a long-term condition or are pregnant, a conversation with your doctor before you start
Look at your typical day
Think back over yesterday and estimate how much time you spent sitting: commuting, at work, over dinner, in front of a screen. This makes it easier to find places where movement fits in without extra effort.
Example: the commute, eight hours at a desk and an evening on the sofa are three obvious windows where you can add some steps.
Find one easy change
Start not with a new schedule but with one small step. Get off the bus a stop early, walk up to your floor, walk around during a phone call.
Example: you take every phone call standing up or walking around the room.
Add a daily walk
Walking is the simplest form of aerobic activity. Choose a route you like and a pace at which you can still talk but your breathing is noticeably faster.
Example: a short loop around the block after dinner that gradually gets longer.
Break up long periods of sitting
The WHO advises cutting down on time spent sitting. Stand up, stretch, walk down the corridor, and pour yourself small glasses of water rather than a big jug so you have a reason to get up.
Example: a reminder on your screen prompts you to stand up and take a few steps.
Bring in your muscles
Alongside walking, adults are advised to do muscle-strengthening activities on at least two days a week. Simple movements without equipment work well, and a professional can teach you how to do them.
Example: before your evening cup of tea, you slowly stand up from a chair and sit back down a few times.
Pay attention to how you feel
Mild tiredness and warmth in the muscles are a normal response. Sharp pain, severe breathlessness, chest pain or dizziness are reasons to stop, and if symptoms are pronounced, call for help on 103 or 112 in Russia, or your local emergency number.
Example: you stopped to catch your breath on a hill and made a note of it so that next time you choose a flatter route.
Come back after breaks
Illness, travel or a busy week interrupt any habit. After a break, start with lighter activity than before and do not try to make up for lost time in a single day.
Example: after a week with a cold, you start again with a short walk rather than your previous long route.
Common mistakes
- Starting with a heavy workload straight away to "see results faster"
- Putting up with pain in the belief that it is a necessary part of exercise
- Giving up on movement altogether if you cannot exercise for long
- Comparing yourself with very fit people on social media
- Forgetting about water and clothes suited to the weather
- Skipping a conversation with your doctor despite a long-term condition or warning symptoms
If it doesn't work out
- If it is unpleasant outside, walk around your home, a shopping centre or the stairs in your building
- If you have no time for a walk, build your movement from several short bursts during the day
- If it is boring on your own, invite a friend, a neighbour or the whole family along
- If something hurts or worries you, take a break and discuss your activity with a doctor
Check yourself
- I know at which points in the day I can add some steps
- I have comfortable shoes and clothes suited to the weather
- I get up and walk around if I have been sitting for a long time
- I increase my activity gradually, not in sudden jumps
- I know which symptoms mean I must stop and call 103 or 112 in Russia, or my local emergency number
- I have discussed my activity with a doctor if I have a long-term condition
Where to find movement in an ordinary day
| Situation | What you can do |
|---|---|
| The commute | Walk part of the way or get off a stop early |
| Desk work | Stand up during calls and walk along the corridor |
| Home and chores | Cleaning, gardening and carrying shopping up the stairs |
| Evening | A gentle walk instead of one more episode on screen |
| Weekends | A trip to the park, a bike ride, games with the children |
Read also
- Approaches
The three pillars of activity: aerobic exercise, strength and balance exercises, and the habit of sitting less.
- Questions
What to ask your doctor before you start exercising, especially with a long-term condition or during pregnancy.
- Glossary
Physical activity terms in plain language: intensity, aerobic activity, warm-up, sedentary behaviour.
Sources
- WHO: guidelines on physical activity and sedentary behaviour (2020)
- Ministry of Health of the Russian Federation (Minzdrav): healthy lifestyle materials
This text is based on the guidelines in force at the time of publication. International and national advice on physical activity is updated from time to time, and the right level of activity for you is best discussed with a doctor.