The workplace is the place where most people spend a large part of their ‘waking’ life. So it makes sense to try and fit some activity into your working day

Get adults active at work

Top Ten Tips to …Get Adults Active At Work

The workplace is the place where most people spend a large part of their ‘waking’ life. So it makes sense to try and fit some activity into your working day. Following even one of these simple steps can make getting active at work easier, help you cope with the stresses of work and help you meet the recommended 30 minutes a day!

1. When break time comes be sure to get up and move around. Take a lap or two around the office building or carpark. Not only will you burn some calories but it is recommended that those who have sedentary jobs take routine breaks from sitting to prevent repetitive strain and musculoskeletal disorders.
2. Keep a pair of walking shoes at your workplace or in your car. This way you will always be prepared for a walk. At lunch time you may be able to take a 30 minute walk. If you can't walk for 30 minutes try and get even 10 minutes at a moderate intensity. Remember your 30 minutes can be accumulated!
3. Include your colleagues on your mission to become more active! It is well documented that exercising with friends and peers is a strong motivator for people to stay active. Why not invite a colleague for a lunchtime walk or even send out an email about setting up a lunchtime walking group.
4. Park further away from the office door. This will make sure that you will get at least a little bit of walking done. Any exercise is always better than none.
5. Choose the stairs over the lift. Every bit of exercise will help your body and mind to stay active and increase your productivity too!
6. Set an alarm. Set a reminder on your desk that will remind you to get up and stretch. It is good to do this at least every half an hour. This will keep the blood circulating and help to increase your productivity during the day. Some useful exercises can even be done at your desk. Log onto www.irishheart.ie to find out more about desk work-outs.
7. When travelling for work wear or bring comfortable shoes. That way, if you have any extra time between flights/trains you can take some time to walk around.
8. Sports and Social Clubs. Many companies have sports and social clubs ranging from running groups to tag rugby leagues. Why not enquire if your company has one and maybe you will find something that will appeal to you. Some companies also have agreed corporate rates with local leisure centres which would allow you to access a gym or a pool at a discounted rate. You could also check out the events pages to see what is happening in your county.
9. Are you within walking or cycling distance of work? If you are currently driving to work every day but are within a walking/cycling distance, why not consider leaving the car at home even just one day in the week. Not only will you feel energised once you get to work, but you will have saved money on fuel too. For more information on active travel, view the Active Travel booklet.
10. Bike-to-work scheme. Currently, the Irish government is supporting people to take up cycling to work by offering a tax incentive on purchasing a new bicycle and ancillary equipment. Speak to your employer about the bike to work scheme or visit bike to work scheme for more information.

If you have a disability, the benefits of participating in regular physical activity are the same and many exciting opportunities exist to participate in sports and physical activity. For further information contact your local sports partnership sports inclusion disability officer or the CARA National Adapted Physical Activity Centre.