No doubt about it, exercise is one of the best ways to relieve stress and boost our mood. In fact, some studies suggest that sitting for long periods could be as harmful to our health as smoking. That’s why movement is a key pillar of Pure Wellbeing.

If exercise were a drug, it’d be the most powerful prescription out there. Every part of your body gets a boost from regular movement. It doesn’t just help you get leaner, stronger, and happier—research shows it can improve heart health, lower the risk of certain cancers, support better lung function, strengthen your mind, and even slow down the aging process.

Now that we know why staying active is so important, let’s look at some easy ways to sneak more movement into your everyday life:

Little and Often

Think you don’t have time to move more? The good news is that short bursts of exercise can offer the same health benefits as longer, continuous sessions.

For example, one study found that three 10-minute bursts of activity were just as effective as a single 30-minute workout.

So, take advantage of these "little and often" moments. We recommend standing or moving around for at least five minutes every hour you’re sitting.

Actively Commute

We’re not saying you have to give up your car altogether, but cycling or walking even part of the way to work can work wonders for your health.

Plus, outdoor movement comes with added perks: it boosts your vitamin D, improves your mood, helps with sleep, and can even lower your blood pressure.

If you can fit it into your daily routine, you’re more likely to stick with it. Try packing your work shoes the night before, so you can walk to work in your sneakers for a quick morning workout. Or, keep a pair of old sneakers under your desk, so you're always ready to step out for a quick walk at lunch.

Get Walking

Mile for mile, walking offers similar health benefits to running—reducing the risk of diabetes, high blood pressure, and high cholesterol.

Another great thing about walking is that it's a low-impact exercise that you can easily ramp up, making it a safe and sustainable way to boost your fitness. So next time you think about driving somewhere that's just a short walk away, consider walking instead to get in some extra steps—and enjoy a little fresh air.

Set a new goal each week to keep challenging yourself and improving your fitness.

To track your progress, try using a pedometer or an affordable fitness tracker, and aim for at least 10,000 steps a day. Alternatively, check your phone to see if it has a built-in feature or app to help. You'll quickly discover how addictive hitting new personal bests can be!

Make It Enjoyable

Make your walk more fun by multi-tasking—listen to an educational podcast or some upbeat music. You can also make it a social activity by walking with friends or even setting up walking meetings at work. Use online maps to plan scenic routes and make your walks both mentally and visually stimulating.

And don’t forget to focus on the immediate benefits of moving—the endorphins released will help you feel happier and more relaxed.

Lunchtime Workouts

Hitting the gym at lunchtime isn’t just good for your body—it’s great for your brain too. Research shows that taking a break and getting active during the day can boost your productivity for the next 2-3 hours.

What you do at the gym is totally up to you. High-Intensity Interval Training (HIIT) can deliver amazing results in a short amount of time, but it's important to move at your own pace. Start with whatever type of exercise feels right for you at this point in your fitness journey.

For some quick lunchtime workout ideas, check out our free HIIT sessions designed to burn fat and tone your body in under 30 minutes.

Make a Date with Movement

As the saying goes, "Failing to plan is planning to fail." Don’t leave your fitness to chance—schedule your workouts just like any other important appointment.

Make exercise a priority and carve out time for it in your daily schedule. When it's in your calendar, you're much more likely to stick to it.

As you can see, adding more movement to your busy life is easier than you think. The key is to be kind to yourself—start slow and build up your activity. Remember, any increase in movement is a win and will benefit both your body and your mind.

Upgrade to a Plus Membership

If you need to pause your membership because of work, school, or a vacation, but plan to get back into it later, consider upgrading to a PLUS membership. You can freeze your membership for up to three months! Plus, you'll get:

• Multi-gym access (so you can work out at any Pure Fitness)
• Bring a buddy to work out with 4 times a month
• Book classes 14 days in advance

References:

The Sedentary Office: A Growing Case For Change. Buckley et. al. Public Health England Consensus Statement.

Miyashita etr al. 2008. Short bouts of brisk walking reduces concentrations and resting BP in healthy young men.

American Journal of Clinical Nutrition Schmidt et al. 2001.

Effects of long versus short bout exercise on fitness and weight loss in overweight females. Journal of American College Nutrition Williams et al. 2013.

Walking versus running for hypertension, cholesterol, and diabetes risk reduction. Atherosc Thromb Vasc Biiology.