January 29

Squeeze more movement into your day and see real results


As part of the January series into starting the year on a positive note, we’re exploring how to get more movement into your day to day life. This doesn’t mean you need to radically overhaul your life – it’s just about making little tweaks that will make a big difference.

Read on for the ways that you can get some movement and cardiovascular exercise into your life, even when you think you don’t have time to workout…

Walk to work

This sounds simple and it really is. Even if you live too far away from work, walk part of the way. Get off the bus or Tube a few stops early and get a good 25 minute walk in. You can rack up around 5,000 steps in 25-30 minutes and 10,000 steps is equivalent to 30 minutes of vigorous exercise, so never underestimate the power of walking. 
Walking helps boost your circulation and energy levels, and you’ll see more of your surroundings, so doing this before work is a great way to start the day.

Do the escalator march

If you take the Tube to work, walk up the escalators. Don’t stand on the right, instead take the plunge and get marching up those stairs! This will increase your step count along with helping activate those muscles in your legs (as well as shortening your commute!).

When you get into the building, climb the stairs rather than taking the lift.

Make time for break time

Take regular breaks throughout your day to get some movement in. This could be as simple as visiting a kitchen on a different floor, taking the long route to the loo or going to speak to someone rather than emailing them. Why not suggest a walking meeting instead of a seated catch up?

Also make sure you take lunch and use this time for exercise or even a 20 minute walk to pick up lunch.

 Boost your free time

Make use of the weekends and evenings. Even if you’re feeling tired, exercise will help boost those energy levels! 

Book a class so you don’t have to think about anything, or take up a new hobby like netball. Stretch out your muscles with a yoga class or go for a walk with a friend. It will make a huge difference to your step count and the number of calories you burn. 


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