20 ways to be more active throughout the day

  • Overview
Lifestyle Management Staying active at work Wellbeing at Work
Jay Brewer Jay Brewer Former Professional Head of Clinical Wellbeing at Nuffield Health
Being active throughout the day is an important step in improving or maintaining our health. Learn more and introduce a few simple actions at work, at home, or when traveling to help limit sedentary time.

Getting more active at work

Many of us suffer from inactivity most when we're at work. We're busy ticking bits and pieces off the to-do-list and can be reluctant to get up and move about, but regular breaks away from the computer can really help to clear the mind and improve productivity.

Some great things to try include:

  • Standing or taking a break from your desk every 30 minutes
  • Taking standing breaks in long meetings
  • Using the stairs rather than the elevator
  • Standing during phone calls
  • Walking over to colleagues to discuss projects instead of emailing them
  • Walking to the water fountain regularly (this is good for rehydration too)
  • Moving your bin away from your desk
  • Eating your lunch away from your desk, preferably taking a walk outdoors
  • Standing at the back of the room during presentations.

Getting more active at home

After a long day at work it can be tempting to put our feet up and camp out on the sofa for the evening, but this can actually add to the accumulative effects of inactivity throughout the day and make us more tired.

That doesn't mean we can't relax at home and still be healthy. We just need to make sure we're also moving regularly by:

  • Getting yourself a drink or popping to the toilet during TV advert breaks
  • Swapping one TV show for exercise time
  • Doing household chores such as ironing whilst watching TV
  • Washing your car by hand rather than using the drive-through
  • Cooking your own dinner rather than having a microwave meal or takeaway.

Getting more active when travelling

The time we spend travelling also has an effect on our health, especially if we have a long commute. But there's some actions we can take to limit the effects while we're travelling, including:

  • Planning regular breaks during long car trips
  • Leaving your car at home and taking public transport
  • Walking up escalators and taking stairs rather than lifts
  • Getting off the bus or tube a stop early and walking the rest of the way
  • Parking your car in the space furthest from the entrance, or a few streets away
  • Standing on public transport and offering your seat to someone who may need it more.

Last updated Tuesday 22 October 2024

First published on Monday 10 October 2016

Lifestyle Management Staying active at work Wellbeing at Work