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It’s the small things: Walking to work

It’s the small things: Walking to work

For most of us, getting up for work in the morning can feel like a real chore. It’s all too tempting to pick the quickest route to work in the hope of catching a few extra minutes’ sleep, whether that’s taking the bus, jumping on a train or even calling for a taxi. However, getting a bit of exercise first thing in the morning is good for your physical and emotional well-being – and it’s easy to implement.


The science

Walking is a moderate-intensity aerobic exercise, meaning that your heart rate increases and your blood starts pumping around the body slightly faster. This activity will give your body a great kick-start in the morning – and it’s often less stressful than public transport, as you can rely on the journey taking the same amount of time each day. Spending time outside first thing in the morning has additional benefits – you’ll be setting your body clock by the daylight, and you’ll give your eyes plenty of long-distance viewing, which is essential to counteract the effects of a desk job.


How to make it a routine

If you already live within walking distance of your job, this is fairly easy; however, for some, it’s unreasonable to walk all the way there. Instead, try getting off the bus or train a stop early, or even getting on at an earlier time so you can take a brisk walk before going to the office. This kind of routine is difficult at first, but by setting yourself a few rewards – a nice cup of tea when you get in, for example – you’ll soon start to feel the benefits.



Walking regularly has been linked to improved musculoskeletal health and increased mental well-being. It’s also shown to protect against a number of chronic illnesses, including cardiovascular disease, type 2 diabetes, asthma and even some cancers. All you need to do is 30 minutes of walking a day to reap the rewards.



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