FitMove by Home Links Physiotherapy
Call 020 3834 8471 Make an enquiry
Call 020 3834 8471 Make an enquiry
Movement matters at work

Wellbeing & You at Work

Put down the tools, take a pause and move.

We want to help you build movement, fitness and wellbeing into your working day - because sometimes the healthiest thing you can do is put down the tools, take a pause and move. Build your active lifestyle into your week. Your future body and health will thank you.

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In partnership withLondon Borough of Bexley
What will you change today?

Don't choose ten things. Choose one.

The biggest health gains happen when you go from doing very little to doing something. Start with just one of these:

Walk for 10 minutes at lunch Take the stairs Set a movement alarm Do 10 sit-to-stands Walk during a phone call Have a walking meeting Do a strength session Drink more water Pack a healthier snack Stretch your legs Go outside during a break
Every minute counts

You don't need to become a gym-goer to become more active.

Movement can happen during your working day - walking to a meeting, taking the stairs, standing up from your desk, doing a few squats, taking a brisk walk at lunch or fitting in a short strength session.

Don't just look for "exercise time". Look for movement opportunities. Your working day can be part of your active lifestyle.

Small steps. Big difference.

Your workday is full of opportunities

From the commute to the school run

You don't have to wait until after work to be active.

Before work Can you fit in one of these 1-2 times a week?
  • Walk part of your journey
  • Cycle
  • Swim
  • Jog
  • Take a brisk walk
During work
  • Walk while on the phone
  • Have a walking meeting
  • Take the stairs
  • Walk to a colleague
  • Stand during a meeting
Lunch
  • Eat, then walk
  • 10-20 minute brisk walk
  • Get outside
  • Short strength circuit
After work
  • Walk before going home
  • Walk the school run
  • Cycle home
  • Swim
  • Strength session
  • Walk with family
Quick movement breaks

How long have you got?

Pick your time, press start and move along with the timer.

Movement reset

Perfect between meetings or after a long stretch at your desk.

  • 10 sit-to-stands
  • 10 calf raises
  • 30 seconds marching
  • Shoulder rolls
  • Walk around the building
Brain resetCirculationMobility

Quick movement circuit

30 seconds each, then repeat.

  • Brisk march
  • Sit-to-stand
  • Wall press-up
  • Step-ups
  • Calf raises
  • Repeat
HeartStaminaStrength

Get your heart going

Choose one and go at a pace where you're breathing faster and feeling warmer.

  • Brisk walk
  • Stairs
  • Cycle
  • Jog
  • Dance
  • Swim
Heart & circulationStaminaMood & wellbeing

Aerobic activity raises your heart rate and breathing, and can help heart and circulatory health, blood pressure, cholesterol, sleep and emotional wellbeing.

Your simple weekly target

How much is enough?

A target, not a pass or fail test. Every bit of movement helps.

150minutes moderate

Breathing faster and warmer, but you can still talk.

75minutes vigorous

Breathing hard - talking is tricky without pausing.

OR
a combination of both

Mix moderate and vigorous activity across your week.

+2
days of strength

Strength exercises on at least 2 days a week. And break up long periods of sitting.

30 of 150 minutes

Whatever your job

What does your day look like?

Choose your type of work for ideas that fit.

Your challenge: move more, sit less.

Don't wait until you feel stiff to move. Give yourself permission to take five and be active before your next meeting.

Stand for one phone call

Or walk while you talk.

Walk to one colleague

Speak face-to-face instead of sending a message.

Take the stairs

Skip the lift whenever you can.

Walk at lunchtime

Leave your desk, eat, then walk.

Have one walking meeting

Try the local park or area with a colleague.

Reboot your body

Every time you reboot your computer, do 10 squats or sit-to-stands.

Stretch your legs

Try the seated leg stretch further down this page.

Drink some water

And make your own drink - it gets you up and moving.

Get outside

Even a few minutes of fresh air helps break up sitting.

Your job may already involve lots of movement.

That's valuable - but ask yourself what type of fitness you're developing. Are you getting enough of each of these?

Cardio fitness

Get your heart rate up with brisk walking, cycling, swimming, jogging or stairs. Gently challenge a colleague to a brisk walk during a break.

Strength

Train all your major muscle groups twice a week.

Mobility

Stretch and move through comfortable ranges.

Balance

Challenge your stability safely.

Stamina

Build your ability to keep going for longer.

Recovery

Give your body time to rest, sleep and recover.

The Chartered Society of Physiotherapy (CSP) recommends active workers also pay attention to fitness, recovery, breaks, hydration, nutrition and building the strength and fitness needed for their working demands.

The best posture is your next posture. Move. Change position. Reset. Repeat.
Reboot your daily activity

There's no single perfect posture

The best posture is the one you don't stay in all day. The Chartered Society of Physiotherapy (CSP) recommends regular movement breaks and describes your "next posture" as more useful than trying to hold one perfect position.

Change position regularlyStand up during phone callsWalk to speak to a colleagueAdjust your chair and screenMove your shoulders and neck gentlyLeave your desk at lunchtimeTake short movement breaksSet an alarm if you need a reminder
Set an alarm. Every 30-60 minutes, ask:"Have I moved?"

Then try one of these:

Walk around the officeArrange a walking meeting in the local parkGet some waterTake the stairsMake your own drinkSpeak to someone face-to-faceWalk while taking a phone callStep outside for fresh air

Even a few minutes outside can help break up prolonged sitting.

Why bother?

Any activity is better than none - and more is better still

Physical activity can:

01Improve heart and circulatory health
02Help manage blood pressure and cholesterol
03Improve sleep
04Improve fitness and stamina
05Support mental wellbeing and reduce stress
06Strengthen muscles and bones
07Support mobility and balance
08Make everyday activities easier
09Reduce the time we spend sitting
10Help maintain a healthy weight

Movement is part of health

Being active isn't just about fitness or weight. Tap to see how regular activity supports your body.

Helps your heart and circulation work more efficiently and can help manage blood pressure and cholesterol.

Your body adapts to what you regularly ask it to do. Keep giving it reasons to move.

Build your strength

Simple moves you can do at work

No equipment needed. Tap a card to see how.

2days a week

Strength helps you maintain muscle, support joints and bones, improve physical function and make everyday movement easier. It slows the onset of conditions like osteoarthritis. UK guidance recommends strength activity involving the major muscle groups on at least 2 days each week.

01

Sit-to-stands

Legs, hips and heart

Tap to see how

Sit-to-stands

  1. Sit near the front of a stable chair, feet hip-width apart.
  2. Lean forward slightly.
  3. Push through your feet and stand tall.
  4. Lower back down slowly.
  5. Repeat 10 times.

Easier: use your hands or a higher chair. Harder: slow the lowering or hold light weights if appropriate.

StrengthLegsHeart
02

Wall press-ups

Chest, shoulders and arms

Tap to see how

Wall press-ups

  1. Hands on a stable wall at chest height.
  2. Step your feet back and bend your elbows.
  3. Bring your chest towards the wall.
  4. Push yourself away, keeping control.
  5. Repeat 10 times.
Upper-body strengthPosture muscles
03

Balance break

While the kettle boils

Tap to see how

Balance break

  1. Stand near a stable surface for support.
  2. Lift one foot from the floor.
  3. Hold for 10-30 seconds.
  4. Change sides.

Keep your eyes open and stay somewhere safe. Progress: use less support or stand with your feet closer together.

BalanceLeg strengthCoordination
04

Seated leg stretch

Perfect after sitting a while

Tap to see how

Seated leg stretch

  1. Sit near the front of a stable chair.
  2. Straighten one leg, heel on the floor.
  3. Keep your back comfortable and upright.
  4. Gently lean forward from your hips and reach towards your shin or foot.
  5. Hold 20-30 seconds, then swap sides.

Feel a gentle stretch along the back of your leg - never force it or bounce.

MobilityFlexibility
05

Squats

Bodyweight or wall squat

Tap to see how

Squats

Bodyweight squat: sit your hips back towards a chair, then stand tall.

Wall squat: back against a wall, slide down slightly, hold, then stand.

Tip: do 10 every time you reboot your computer.

StrengthLegs
06

Mini circuit

Put it all together

Tap to see how

Mini circuit

  1. 10 sit-to-stands - legs and hips
  2. 10 wall press-ups - chest, shoulders and arms
  3. 10 step-ups each leg - legs, balance and stamina
  4. 10 calf raises - calves, ankles and balance

Rest and repeat 1-3 rounds, depending on your ability.

Full body
Flex, breathe and release that stress

Try a 60-second reset

Press start and follow along.

1
Drop your shouldersLet them relax away from your ears.
2
BreatheSlow and comfortable - no need to force it.
3
MoveRoll your shoulders and gently turn your head.
4
WalkTake a short walk and get some fresh air.
Stress managementMobilityCirculation

Physical activity can support mental wellbeing, and the Chartered Society of Physiotherapy (CSP) recommends movement, fresh air, breathing and breaks as part of staying healthy at work.

Ready?
Make change today

Let's build your week

This is just an example - make it yours.

MON

20-minute brisk walk

TUE

20-minute strength session

WED

Walking meeting + movement breaks

THU

20-minute brisk walk, swim or cycle

FRI

Strength session + stretch

W/E

Something you enjoy - walk, cycle, swim, sport, gardening, dancing or a family activity

The aim: cardio + strength + movement + mobility + recovery

"One bad day does not define a bad week."

Missed a walk? Skipped a workout? Had a desk-bound day? Draw a line underneath it and restart with your next opportunity.

Good workplace snacks

Fuel your working day

Think: nourishing, satisfying and convenient - not perfect.

British Heart Foundation guidance supports choosing whole-food snacks such as fruit, nuts and wholegrains, and planning healthier options for the workplace.

Fruit A small portion of unsalted nuts Vegetable sticks + hummus Plain or low-sugar yoghurt Oatcakes or wholegrain crackers Banana + nut butter Plain popcorn
Recover like you mean it

Fitness isn't just about doing more

Your body needs recovery too.

Hydrate

Keep water with you and drink regularly. You may need more fluid when working hard, in hot conditions or when exercising.

Eat well

Build meals around vegetables and fruit, wholegrains, protein-rich foods and other nutritious foods.

Sleep

Give your body enough opportunity to recover and your brain enough time to recharge.

Manage stress

Move, breathe, get outside, connect with people and make time to switch off.

Ready for the next step?

Keep moving with FitMove

Friendly, physiotherapist-led exercise classes across London and Kent - helping you build strength, balance and confidence at your own pace.

Join a FitMove class

Safe, sociable group sessions led by HCPC-registered Chartered Physiotherapists. New members always welcome.

Find out more about FitMove

Talk to our team

Not sure where to start, or want advice on what's right for you? We're happy to help.

Make an enquiry Or call 020 3834 8471
Top

This page offers general guidance on health and physical activity and is not a substitute for personalised medical, physiotherapy or occupational health advice. Choose activities suited to your abilities and current health, increasing gradually. If you have a health condition, injury or symptoms, or are unsure whether an activity is appropriate, seek advice from your GP, physiotherapist, occupational health team or another qualified healthcare professional. Stop and seek advice if you feel unwell or develop concerning symptoms.

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