Key points 

• Prioritise health and well-being for better focus and stress reduction. 

• Cycling to work lowers the risk of cancer and cardiovascular disease. 

• Use lunchtime for a brisk walk to improve mood and energy levels. 

• Practice yoga at work with simple stretches and breathing exercises. 

• Standing desks can enhance productivity and encourage more movement. 

• Incorporate meditation to boost focus and reduce anxiety. 

• Engage in desk exercises to stay active without leaving your workspace. 

• Join the 10,000 Steps Challenge to promote daily physical activity. 

• Perform bodyweight exercises to maintain fitness without gym access. 

• Utilise gym facilities during lunch breaks for quick workouts. 

Introduction 

Balancing work and staying active can be challenging, but maintaining your health is essential for long-term well-being and career success. Regular physical activity not only helps reduce stress but also boosts focus and mental stamina. 

Here are 10 practical tips to help you integrate more exercise into your daily routine, whether you work from home or commute to the office. 

1. Cycle to work 

Cycling is a great way to introduce more movement into your day. In New Zealand, initiatives like the Aotearoa Bike Challenge encourage more people to cycle regularly. Cycling not only reduces stress but also lowers the risk of health issues. Studies suggest that biking to work can reduce the risk of cancer by 45% and cardiovascular disease by 46% compared to other modes of commuting. 

Even if you work remotely, a short ride before starting your day can provide similar benefits. Cycling just 6 km a day (3 km each way) can cut the risk of heart disease in half. 

2. Take a lunchtime walk 

Instead of spending your lunch break seated, consider taking a brisk walk. Walking during your break can enhance relaxation, improve your mood, and reduce anxiety. A 45-minute walk can cover around 5 km, burning calories while giving your mind a break from work. Plot a few scenic walking routes to keep things interesting and maximise this opportunity to move. Even a shorter walk of 15-20 mins can have a real benefit for your wellbeing and energy levels into the afternoon. 

3. Practice workplace yoga 

You don’t need a formal yoga class to reap the benefits of yoga at work. With just a yoga mat and a small space, you can practise simple stretches and breathing exercises. A five-minute routine of postures, stretches, and relaxation can make a big difference in reducing stress and boosting your energy levels. If you don’t want to lie down, look at introducing standing or sitting stretches to keep your body moving.  

If your workplace doesn’t have a wellness programme, consider suggesting one to your HR team, contributing to both your well-being and that of your colleagues. 

4. Use a standing desk 

Standing desks have been shown to improve productivity by as much as 45%, according to research on office workers. By incorporating a standing desk into your workspace, you increase your daily activity levels, which can enhance both your physical health and job performance. 

Consider a sit-stand desk to give yourself the option to alternate between sitting and standing throughout the day. The New Zealand Ministry of Health also recommends breaking up long periods of sitting by standing during meetings, phone calls, or while interacting with coworkers. 

5. Try meditation for focus 

Meditation can be practised almost anywhere, making it a convenient option for the workplace. Simple techniques like deep breathing have been shown to improve heart health and immunity while reducing anxiety and depression. 

For guided meditation, there are plenty of apps and podcasts available. Incorporating short meditation sessions into your workday can help improve focus, sustain energy, and build resilience in challenging situations. 

6. Desk exercises  

If you're short on time, there are several exercises you can do right at your desk. Simple stretches, muscle tensing exercises, or using a resistance band can keep you moving without disrupting your workflow. Think about including big expansive movements that are opposite to your seated postures. These small bursts of movement can make a big difference over time, helping you stay active without leaving your desk. 

7. Join the 10,000 Steps Challenge 

The 10,000 Steps programme is designed to encourage people to increase their daily physical activity. Many workplaces in New Zealand participate in this programme, making it a fun and engaging way to promote fitness. You can track your steps and even participate in team-based challenges to stay motivated. 

8. Do bodyweight exercises 

Even without a gym at your workplace, bodyweight exercises like push-ups, sit-ups, and squats can be done virtually anywhere. Incorporating these simple exercises into your routine a couple of times a week can help maintain your fitness. These exercises are ideal for fitting in quick workouts when you're pressed for time. 

9. Lunchtime gym sessions 

If there’s a gym near your workplace or home, consider utilising it during your lunch break. Even a 30-minute workout, three to five times a week, can significantly improve your overall health, mood, and energy levels. By exercising during your lunch break, you free up your time after work and return to your tasks feeling refreshed and more focused. 

10. Embrace incidental activity 

Incidental activity refers to small bursts of movement throughout the day, such as taking the stairs instead of the elevator or walking short distances. These little actions can add up to make a big impact on your health. 

Think about ways to make these everyday movements more intentional—such as holding walking meetings or performing squats while waiting for your coffee to brew. Incorporating more physical activity into your routine can improve your fitness without taking up too much time.