How to increase daily activity levels

  • Overview
Lifestyle Management Staying active at work Wellbeing at Work
Samuel Quinn Samuel Quinn Personal Training Lead
Most of us are aware that being more active has a range of health benefits, but our busy schedules can make achieving the NHS recommendation of 150 minutes of moderate physical activity per week difficult.

Keep reading for practical tips that can help boost your physical activity time at home, work, or whilst you're traveling.

How to increase activity levels at home

Home lives can be stressful, and many of us are finding less time to exercise due to family responsibilities, increasingly long work hours and commitments, a lack of motivation, low energy levels, or a lack of knowledge.

Try these tips to boost activity levels when you're at home:

  • Set a goal and allocate a designated time to exercise at home
  • Include housework and gardening in your daily activity goals
  • Try home workout classes like yoga, resistance training, or HIIT
  • Research smartphone apps that work for you
  • Try chair or sofa-based workouts if you have restricted mobility
  • Break your 150 minutes into smaller daily sections throughout the week (or do two 75-minute workouts at the weekend)
  • Family walks, runs, or cycling can be a great way to exercise and get out of the house for some fresh air.

How to increase activity levels at work

As a society, we are becoming more sedentary in our work lives, with remote working, long hours, and desk work now being permanent features of many jobs.

Prolonged sitting can lead to various health risks, so try some of these exercise recommendations to increase your activity levels while you're working:

  • Make your commute more active by walking or cycling to work
  • Use your work day to work towards your weekly activity goals - even 15 minutes per day can contribute towards your weekly goal
  • Use your lunch break to exercise - find a gym close to your workplace or take a brisk walk or run
  • Take regular active breaks from your desk
  • Take the stairs
  • Try walking meetings when working remotely
  • Use a standing desk
  • Start a monthly 'work fitness challenge' to encourage and motivate yourself and your colleagues
  • Use smartwatches and fitness wearables to track health metrics like steps, stress, heart rate, and heart rate variability. Smartwatches can also give regular movement reminders to offset a sedentary day at work.

How to increase activity levels if you WFH

Working from home has become a lot more common since the pandemic.

For all the positives, there are also negatives, including more time spent sitting, less time spent moving, longer work hours, and elevated stress levels.

Try these tips to increase your activity while working from home:

  • Establish limits on work time to offset periods of inactivity
  • Set a goal and include exercise as part of your day
  • Get outside for a walk or run
  • Try a standing desk
  • Plan exercise before or after work
  • Try home workouts - yoga, resistance training, or HIIT. Training at home can be as effective as any gym workout
  • Use smartwatches and fitness wearables to track health metrics like steps, stress, heart rate, and heart rate variability.

How to increase activity levels when traveling

Long commutes, overnight stays, regular national or international meetings, and conferences can take a lot of time out of our schedules and limit our focus on staying active.

Try these tips to stay active when travelling:

  • Plan your exercise into your travel schedule
  • Cycle to the tube or train station
  • Stand on public transport
  • Explore hotel or local gyms at your destination
  • Ensure you hit your daily step count
  • Follow a full-body yoga or mobility routine to offset long periods of sitting
  • Go for a walk or run after meetings
  • Always travel with your workout gear.

Risks of physical inactivity

  • Weight gain/obesity
  • Cardiovascular disease
  • Type 2 diabetes
  • High blood pressure
  • High blood cholesterol
  • Arthritis
  • Osteoporosis
  • Risk of types of cancer
  • Poor mental health
  • Reduced strength and muscle mass
  • Reduced mobility and flexibility
  • Chronic inflammation.

Physical benefits of exercise

  • Cardiovascular fitness
  • Weight management
  • Reduced risk of disease
  • Increased strength
  • Increased muscle mass and endurance
  • Increased mobility and flexibility.

Mental benefits of exercise

  • Improved mood
  • Improved feelings of confidence and self-esteem
  • Reduced stress and anxiety
  • Improved sleep quality
  • Improved cognitive function
  • Boosts feelings of wellness and relaxation.

Last updated Tuesday 19 November 2024

First published on Monday 10 October 2016

Lifestyle Management Staying active at work Wellbeing at Work