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A guide to increasing physical activity for busy business professionals

Incorporating physical activity into your busy work schedule doesn't have to be complicated. With a few simple adjustments and smart strategies, you can improve your fitness, health and overall well-being. Here's an easy-to-use guide to help you get started on the journey to better health:

1. Set realistic goals

To start with you must set achievable goals that fit your daily schedule. Then, by gradually increasing intensity and duration you can set more challenging goals over time as you get more comfortable.

2. Prioritise active commuting

An easy way to increase activity levels is to include walking, cycling, or public transportation use as part of your commute to work. If you drive, you can simply park a bit further away from your office to get some extra steps in.

3. Break it down

Fit in short bursts of achievable activity throughout the day. You can do this by taking 5 minute walks or doing some simple stretches or movements during breaks.

4. Lunchtime walks

Use your lunch break to go for a short walk. Inviting other team members and colleagues can also help to make it a more social activity.

5. Stair climbing

Choose the stairs instead of the lift wherever possible. This can be a simple but effective way to work your leg muscles and increase your heart rate.

6. Active meetings

Suggest walking meetings instead of sitting in a meeting room in the office. Having meetings somewhere away from your desk can help boost creativity and productivity. You could even arrange to meet at a coffee shop which you need to take a short walk to, especially if the weather isn’t in your favour!

7. Use technology

Download fitness apps or use wearable devices to track your steps and overall progress. Most smart watches and apps allow you to set reminders to move throughout the day, which can help to keep you on track.

8. Plan ahead

Schedule workouts like appointments in your calendar. Consistency is key, so make exercise a non-negotiable part of your routine.

9. Opt for active hobbies

Choose activities you enjoy for your leisure time. It could be anything from gardening, dancing, swimming, playing a sport, or hiking. Just find what you love and make it a part of your routine.

10. Switch things up

Vary your choice of activities to prevent boredom. Try swapping between cardio, strength training, and flexibility exercises to keep things interesting and engaging.

11. Home workouts

Utilise online workout videos or fitness apps for quick and effective home workouts. No need for a gym membership or commute when you can get a good sweat on from the comfort of your own living room.

12. Set challenges

Participate in fitness challenges with colleagues or friends. Friendly competition can motivate you to stay active and make it more fun and engaging. From things like weekly step goals to number of flights of stairs climbed, there is something for everyone regardless of your fitness levels.

13. Stay hydrated

Drink plenty of water throughout the day to stay energized and focused. Proper hydration supports your body during physical activity and we could all do with drinking a bit more water!

14. Get enough good quality sleep

Prioritize sleep for recovery and overall well-being. Better sleep can enhance your energy levels for workouts and keep you motivated when trying to become more active.

Remember that every bit of physical activity counts. Small changes can make a big difference over time. Stay consistent, listen to your body, and find activities that bring you joy. By incorporating these strategies into your routine, you can boost your physical activity levels and improve your health even with a busy schedule.

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