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[Factor] Physical activity [Less] Sedentary activities – spend more time outdoors in the evenings or at weekends (offer to cut an elderly neighbour’s grass - gardening can burn 260 kcals an hour) Long periods of sitting down - hide the remote control and get up to change channels on the TV (can burn 15 kcal an hour) Short car journeys – check which regular car journeys you make are less than a mile and try walking these instead (walking for 1 mile at a moderate pace burns about 80kcal) Inactive family time – keep a record of how many hours you spend sitting at home and try to reduce these slightly each week Sedentary parenting - try and combine activities for adults and children so adults can lead by example (eg playing with children could burn about 140kcal in 30 minutes) [More] 
Being active at rest – Small movements, even just tapping your feet while sitting, can burn energy (up to 350 kcals a day more than someone who is completely still) Being active at work - If you work in an office make sure you get up and walk around or make a drink at least once an hour (can burn over 120 kcals a day) Using active transport - check if your workplace supports bike loans or cycle-to-work schemes (30 mins of cycling can use up 290 kcals) Housework fun – put music on in the kitchen when you’re cooking/cleaning and dance while you work! (15 minutes dancing can burn about 80kcal)
Behaviour change and obesity - British Nutrition Foundation
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