It is recommended by the Chief Medical Officer (.pdf Size: 549Kb) that adults should do at least 150 minutes of moderate intensity activity per week. Moderate intensity means that your heart rate increases, but you can still hold a conversation. Recommendations also state, where possible, to reduce time spent sitting or lying down and break up long periods of not moving with some activity. And don't forget strength-based activities which can be done safely inside the workplace.

Resources available online

Why not leave the car at home or park a few streets away and walk to work. 
Plan your route and find out more about local walking routes.

Here are some suggestions of how to add a lunchtime walk or walking meeting to your working day. Telford has plenty of walking routes, parks and green spaces - find your nearest for a lunchtime walk to clear your head and reset. Why not invite a colleague or set up a group session. For hybrid workers why not walk around your neighbourhood. As an employer encouraging employees to walk helps them with focus and benefits their health and wellbeing too. 

Find out more about local parks and green spaces.

Do you like to cycle? CycleStreets is a UK-wide cycle journey planner which lets you plan routes from A to B by bike. It is designed by cyclists, for cyclists, and caters for the needs of both confident and less confident cyclists.

Build activity into your day by visiting your nearest outdoor gym before or after work. Visit the Healthy Telford website for more information on outdoor gyms.

Having a sedentary lifestyle can contribute significantly to the risk of developing heart and circulatory disease. The British Heart Foundation Stair Challenge will help staff increase their activity levels and improve their mental and physical wellbeing. Visit the British Heart Foundation website. 

If walking or outside activity is not suitable for you, here are some indoor seated activities. These gentle sitting exercises can be done in the workplace and will help improve your mobility and prevent falls. If you have not done much exercise for a while, these seated exercises are gentle and easy to follow. If you’re not sure if they’re suitable for you, check with a GP or a health professional.