Incorporate LISS exercise into your daily routine

LISS stands for Low-Intensity Steady-State. It refers to any exercise that’s low in intensity and which you can sustain for a reasonable length of time: a walk is ideal, but it can also include cycling, Tai Chi, gardening - anything gently active.

Low-intensity means no sprinting, jumping and or getting hot and bothered. It means moving around but keeping your heart rate under 130 beats per minute (bpm). A good indicator is that you could continue your activity and still hold a conversation comfortably.

Steady-state simply means that once you’ve started moving, just keep going at that pace. How long you do it is up to you, but aim for at least 20 minutes.

20 minutes of LISS movement after dinner

As you move your muscles, you burn glucose molecules. You’ve got a window of around 20 minutes to help your body regulate the energy from a new meal. It doesn’t have to be a walk. You could dance, cycle, swim, do housework or do tai chi.