1. Stop using your water bottle at home/in the office

We don’t go anywhere without our water bottles these days. And while that’s great for staying hydrated and staving off headaches, it’s not so great for our activity levels. Think about it: if you have a litre bottle on your desk all day, how often are you getting up to refill? A better bet, according to Joshi, is to keep your bottle for going out and about but use a regular glass when you’re working or watching TV. That way, you’ll have to keep getting up to get more water. It doesn’t matter if the tap’s just on the other side of the room; every step counts and just standing up regularly is going to help reduce back stiffness.

2. Drink more coffee

Coffee boasts so many benefits, from improving gut health to extending lifespan generally. But research has also found that coffee drinkers tend to be much more active than other people. One hundred healthy adults were asked to drink as much coffee as they wanted over two days before going 48 hours without a drop. During the experiment, they were asked to wear Fitbits to track their steps and sleep, as well as devices that measured their blood glucose levels, and had their heart rhythms recorded via electrocardiograms (ECGs). On coffee-drinking days, participants walked around 1,058 more steps than they did on coffee-free days. Just another excuse to have that latte.

3. Dance for the length of one song every day

Don’t have much time to exercise? Well, you’ve probably got a spare three minutes. Put the radio on and dance in the kitchen, stick on your headphones and dance in your bedroom with the door locked or get your kids/housemate/partner involved in a one-song dance party every morning. There’s plenty of evidence to suggest that dancing can reduce stress, increase serotonin levels and help develop new neural connections linked to long-term memory and spacial recognition. Someone fire up the Spotify!

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