We've been seeing scientific articles on the negative consequences of being inactive for a long time. Nevertheless, a recent report has worried researchers about the dangers of becoming a couch potato.

According to a report conducted in the British Journal of Sports Medicine, it is responsible for nearly one out of every 14 deaths.

Physical inactivity is responsible for 7.2% of deaths worldwide, according to the researchers, and this figure increases to 7.6% when only deaths caused by cardiac or blood vessel disease are thought upon.

Although making time to be physically active can be challenging for others, it is not unthinkable. If you're a working mum, a stay-at-home parent, or an older adult, here are some pleasant but successful activities you can do.

1. Lunges

Lunges are forms of bodyweight strength exercise that will enable you to build a stronger lower body and heart.

They're smart moves to do that in the kitchen and you wouldn't need a lot of room to gain from them.

“Stand with the feet hip-width apart and move one knee forward to do a lunge,” says yoga coach Chatty Dobson.

“Controllably lower the torso into a lunge stance, with the knee nearly at a right angle.

The back leg's heel should rise to prepare for the lunge movement, and the knees must be in alignment with your heels, and your front heel on the floor.

“After a beat, accelerate upwards through the thighs to return to the starting position.”

2. Incline push-ups

Use the kitchen counters as your chord — that's the metal bar that loops across space in ballet studios.

“After you've turned on the kettle, use the countertop to do a half press-up because it's the right height,” says personal trainer Rhian Cowburn.

“Many people fail to complete a full press-up and are a very nice way to develop muscle.

“Place your hands slightly broader than shoulder-width on the kitchen counter, and position your feet such that your arms and body are perfectly straight.

“Bend your elbows to lower your chest, keeping them in position behind you instead of spreading out to the sides.”

 “With the chest down, drive back up to the beginning point and repeat,” she says. Cowburn recommends doing three sets of eight exercises with a brief break in between.

3. Arm circles

Arm loops are a pleasant way to keep your blood flowing and can aid in the development of muscle tone in your elbows, triceps, and biceps.

“Doing this move, simply extend your arms in a 'T' shape and rotate them in tiny clockwise spirals,” says Cowburn. “A minute of circles will heat the arms and shoulders.”

You may even keep any weights in your hands to give more strength to the exercise if you want to step it up a level higher.

4. Sit to stand

Squats work the muscles in the quadriceps, hamstrings, and calves while also aiding in the development of long-term mobility, which is especially necessary for older individuals.

“Many would do squats at the gym, but you can do squats at home with a dining chair at any period,” says Hollie Grant, a pilates coach.

“Begin by sitting on a chair with your feet hip-width apart and your arms raised in front of you. Inhale, and exhale while exercising the glutes, driving your weight into your heels, and standing up. Inhale at the tip, then exhale to reverse the movement and return to seated.”

According to Grant, this movement promotes proper technique, and the chair can be a very handy prop because it helps you to get into a lower squat while ensuring that there is someone there to catch you if you slip.