You don't have to run a marathon

The health benefits of "everyday sports" prove exercise doesn't need to hurt or cost money to be effective.

A lunch-hour football kickabout can be as beneficial as an hour of aerobics.

A brisk lunchtime walk can loosen up your muscles and work off stress.

Walking to and from work burns up 210 calories an hour.

Cycling to and from work gives you a fitness level of someone 10 years younger.

Running to work burns off 582 calories an hour.

Getting off the bus a stop early boosts your circulation.

Taking the stairs instead of the lift can burn more calories than running.

Vigorous gardening, swimming or joining a local sports club can also count as official "everyday sports."