150 Minutes of Opportunity

A lack of physical activity is one of the largest causes of illness and death across the nation. Enjoying a spot of physical activity can have untold benefits on your health. We all know physical activity is good for us and can bring so many varied improvements to our health...

But what do you need to do to be healthy?

All you need to do is set aside 150 minutes a week of moderate intensity physical activity. Moderate intensity means activity that causes adults to get warmer, breathe harder and their hearts to beat faster but they should still be able to hold a conversation.

Adults should aim to be active daily in bouts of 10 minutes or more, one way to approach this is to do 30 minutes on at least 5 days a week.

Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.

Adults should also undertake physical activity to improve muscle strength on at least two days a week.

All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

So how can you fit 150 minutes around your working day?

Let's look at the 150 minutes of physical activity as 150 minutes of opportunities. Opportunities to try something new that you never thought you could do, to gain some head space and relax, to socialise with old friends or make some new ones or to simply have fun! A mundane working week can be made so much more exciting by fitting in 150 minutes of opportunities.

Here's some great ways to fit physical activity around your working day to get up to those 150 minutes:

  • Group walks at lunch- try to make the pace brisk!
  • Running groups, these could take place before or after work or in your lunchtime- maybe in your workplace there could be a few groups of varying ability.
  • Lunchtime or after work football training with people from the office!
  • Get a personal trainer over to do a personal training session with a group of colleagues in some outdoor space.
  • Set stair challenges- how many flights of stairs can you as an office complete in your lunch break.
  • A lunchtime volleyball group
  • Cycle to and from work if its close enough
  • Lunchtime rounders
  • Walking meetings
  • Stand up desks
  • Cycling to local meetings or clients
  • Jogging to and from work
  • Take regular breaks at work- don't sit at your desk for too long!
  • Start a gym routine- everyone could go together at lunchtime
  • Go for a lunchtime swim
  • Organise fun work socials where you could all go indoor rock climbing for example.
  • Before work Pilates classes
  • Desk stretches

Be as creative as you like- do what you enjoy or do something you've never tried. Just make sure you make the most of your 150 minutes of opportunity!