A session in the gym each day is no longer enough to reduce your risk of cardiovascular disease. Obesity, diabetes and some terminal illnesses have also been linked to inactivity. Add to that the immediate benefits to mood and energy levels, including increased productivity, and there aren't many excuses left for not moving more.

Experts generally still suggest at least 30 minutes of moderate to high-intensity exercise per day if you are already at or around an ideal weight. However, regular intervals of movement that don't necessarily break a sweat are also necessary if you want to increase your chances of a long and healthy life. Anything from every 15-20 minutes is recommended, so whenever you can should really be the goal.

...regular intervals of movement...anything from every 15-20 minutes

Using a timer, alarms on your phone, a pedometer or activity tracker can remind you when it's time to get going. Setting it to the hour is an easy target, even if it's just to go talk to a friend or colleague, check the mailbox (the one outside) or pretend to visit the bathroom if you're at work.

Motivation levels and actual activity as a result have increased in those who have used such devices, according to various studies. If you also monitor your activity and times using an app, a notebook or your journal, you'll feel inspired to move more and discover new ways to do so. You may even lose some weight or tone up in the process.

Here are some easy ways to add more movement today:

• walk around the block
• ride a bicycle to get around
• take the stairs
• walk or run up and down stairs
• dance in your bedroom or lounge room
• jump / skipping rope
• walk or run on a treadmill
• walk when you have a meeting
• make a tea or a glass of water
• go / walk to the bathroom
• stand at your desk / a bench / a low bookshelf
• pace while checking social media
• get off the bus or train a stop early
• park at the far end of a carpark
• clean your home or car
• exercise during commercial breaks