1. Walk, jog, run!
Pop your work shoes in your bag and slip on your trainers before you head out. That way you can hop off the bus a few stops earlier and hotfoot it to the office. If you drive to work, park a little further away than usual and powerwalk the rest of the route. After all, it's far better that you do the fuel-burning, rather than your car. If you’re working home, aim for a 20-minute powerwalk or jog before you start your day.
2. Stand up
Instead of sitting down on the bus or train, stand with your feet hip width apart, raise onto the balls of your feet and hold for a few seconds. It's a subtle move so unlikely to attract odd looks – and you'll be leaving an empty seat for someone who needs it. This is a good one to do at home in the kitchen, while you’re waiting for the kettle to boil.
3. Dip, squat, hold.
Okay, you might want to do this one when there’s no one else around. If there's a bench at the bus stop, do a few tricep dips while you wait for the bus. Or squat with your back against a wall, and see how long you can hold. It's harder than it sounds; the thigh burn is real.
4. Take the stairs
Look for stairs or steps on your way to work; if you can use them to continue on your route then go for it. Otherwise take a little detour and run up and down them a few times.
5. Schedule a walking meeting
Have a quick stroll around the block on your lunch break, or schedule a walking meeting for you and a colleague. Working from home? Pop your headphones in and have your phone meetings on the go. Even 10 minutes a day adds to your exercise tally and if you can push it out to 20 or 30, that's even better. Walking is good for so many aspects of your health, including both heart and mental health, and it will also get you out in the fresh air and energise you for the afternoon ahead.
6. Add some weights
Need to pick up a few groceries on the way home? Excellent – those shopping bags will add a challenging weight-bearing element to your walking workout, and you can even try the odd bicep curl with them as you power home.