Tips to become more active

Posted: Saturday January 8 2022

By: Abbie Coleman

Stand up, have a walk round for a few minutes then come back and read the rest of the article on what you can do to make a difference.

Tips to become more active

By Rebecca Roach

Welcome back…… there, now wasn’t it good to move away from the screen? That is the first thing you can add to your todo list. It is recommended you take a break every 30 minutes, but tell your employers not to fear because in fact it can help your productivity and reduce your chance of being off sick.

Here are some other small but great changes to make…

Tips to become more active:

  • Stand on the train or bus
  • Get off a stop earlier
  • Park at the other side of the car park
  • Cycle to work
  • Take the stairs and walk up escalators
  • Set a reminder to get up every 30 minutes (there are apps that can time for you – the Pomodoro technique recommends 25minutes block of work, followed by a 5 min break, with a longer break after every four 25 min chunks)
  • In the little breaks, stretch, reset posture, walk round, do some squats – anything….. just move
  • Alternate working while seated with standing. Standing desks are now widly avaialbe. Breakfast bars or boxes, will sometimes do the same job (please note the same eugonomics apply – keyboard at elbow height and eyeline towards the top of the screen)
  • Stand or walk around while on the phone
  • Take a walk break every time you take a coffee or tea break
  • Walk to a colleagues desk instead of emailing or calling
  • Introduce, stair, steps and other challenges at work or amongst friends
  • Be active at lunch time
  • Have walking or standing meetings
  • Go to the printer each time you print rather than saving jobs up
  • Set up an exercise club at work
  • Get a foot cycle under the desk
  • Sit on a gym ball instead of chair
  • Clench and release glutes when driving
  • Draw abdominals in 30% throughout the day
  • Swap some TV time for more active tasks or hobbies
  • Stop using the remote control

For most people, the easiest and most acceptable forms of physical activity are those that can be incorporated into everyday life. Examples include walking or cycling instead of travelling by car, bus or train. However, a larger quantity of activity at higher intensity (such as playing sport) can bring further benefits, and this might be the aspiration for many people. Guidelines for more formal exercise for adults (19–64 years) are;

  1. Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
  2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.
  3. Adults should also undertake physical activity to improve muscle strength on at least two days a week.
  4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.