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Walker, runner and cyclist in a parkOn this page are some ideas on how to incorporate a few minutes of movement into your day – whether that's in the morning, on your commute or when you get to the office. Feel free to do other things, these are just ideas to get you started!

Adding movement in the morning

What better way to start your day than with a little movement? If you’re not a morning workout person, no worries – there are still plenty of great ways to add a few minutes of motion and start your morning off on the right note.

  • Stretch for five minutes. Right when you get out of bed, take five minutes to stretch, whether that’s through a yoga practice or just whatever movement feels good. This is a great way to wake up, too! Or find five minutes at another time of day.
  • Do squats or lunges while you brush your teeth – or have a dance to your favourite song. Since you only need one arm to brush your teeth, put the rest of your body to good use for those two minutes!
  • Energize your morning brew or coffee routine. If possible, walk or bike to get coffee instead of driving. Or, do some more stretching while you wait for your cup to brew.

Adding movement on your commute

Think commutes have to be passive? Think again! Believe it or not, there are still ways you can move your body, even if your body is moving to another destination. Just remember, if you’re driving, keep your eyes on the road!

  • Walk or cycle instead of driving. While it’s not possible for everyone, commuting without a motorised vehicle is a great way to add movement to your day.
  • Do glute clenches or calf raises. If you’re seated in a car or on the bus, try clenching your glute muscles or abs to sneak in some extra movement. Just make sure you focus on the road if you're driving!
  • Stand on public transport. If there’s space, stand rather than sit on public transport, and take the opportunity to do some calf raises!
  • Park further away. Rather than circling for the closest parking spot, try parking at the end of the car park to get a few extra steps in before you reach your office.

Adding movement at the office

We realise that some of these might not be feasible depending on where you work, but hopefully some of them are useful!

  • Invite your co-workers to walking meetings. Get the whole office in on movement minutes by holding meetings either standing up or walking around.
  • Waiting for the kettle to boil or the printer to print? Do some glute clenches, stretches, or swing your arms.
  • Try a standing desk. As its name implies, a standing desk is a great way to reduce the amount of time you spend sitting. Standing is also a great opportunity to try micro-movements like calf raises.
  • Set a timer to stand up and stretch every 30 minutes. This is an easy way to avoid prolonged periods of sitting.
  • Take the stairs. Going to see a colleague on another floor? Take the stairs! Stairs are one of the easiest ways to add more movement into your workday. Eating your lunch on a different floor can help add movement – and new perspective – as well.
  • Sit on a stability ball. Unlike a desk chair, a stability ball challenges you to hold your body in place, which works your muscles throughout the day.