How to Fit Exercise Into Your Work Day

exercise at work

Did you know that according to the Heart Foundation, you should aim for 30 to 45 minutes of physical activity per day? While that might not sound like a lot, life does seem to be getting busier and busier every year, and it can be hard to find the time to exercise. Work, kids, partners, study, family and just the day-to-day tasks of keeping your house in order take up a lot of time, and it’s easy to let physical activity fall by the wayside. If you are keen to squeeze more exercise into your day, try some of these ideas to get you moving!

Run, Walk or Ride to Work 

Your daily commute is a great opportunity to sneak in some exercise. Whether you prefer to run, walk or ride, getting out of your car or off public transport will burn calories and clear your head for the day. Even if you start by committing to one or two days a week, it won’t take long for you to notice the difference in your energy levels. You will also save money! If you’re worried about sweating, keep a set of work clothes at your office, so you can change when you arrive in the morning. 

Take a Walk at Lunchtime 

Sitting at a desk all day isn’t great for your back and neck. Taking a walk during your lunch break will help counterbalance these negative effects and get your exercise minutes up at the same time. Other ideas to try include booking into an express lunchtime class at the gym or organising an office yoga session.

Take Advantage of Flexible Working Hours

COVID-19 has changed the way many of us work, and one of the positives has been the adoption of more flexible working arrangements. Working from home makes it much easier to fit your exercise in around your working hours. If you are finding it difficult to find the time to exercise, try talking to your boss about changing your hours or working more days from home. It’s likely your productivity will increase too!

Exercise at Your Desk 

If you find it hard to get away from your desk, try incorporating some small exercises and stretches into your daily routine. Even small movements can help with neck and shoulder pain, lower back pain, stress, carpal tunnel and other musculoskeletal disorders. The payoff will be improved range of motion, better posture and less physical and emotional stress. Try these simple desk exercises to get you started. 

Train for an Event

Taking part in a competition is a really effective way to commit yourself to regular exercise. Never underestimate the motivation of a deadline! Signing up for an event with a colleague or a friend provides even more motivation, and you can support each other through those times when you just don’t feel like training. Check out this running calendar for upcoming races you might want to participate in.


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