Your commute is one of the few parts of the day that happens almost every working day, whether you like it or not. That makes it a reliable place to add movement, even if your journey is long or mostly by car or train.

What research found

A large UK study followed over 260,000 people for five years. People who cycled to work had a lower risk of heart disease, cancer and dying early than people who didn’t commute actively. People who walked to work had a lower risk of heart disease. These are associations, so they don’t prove the commute itself made the difference, but the pattern is encouraging.

Part of the way counts

You don’t need to walk or cycle the whole journey. The same study found benefits for people who cycled part of the way. You could try:

• Getting off the bus or train a stop early.
• Parking further from the office.
• Walking to a station that’s a bit further away.
• Taking the stairs at the station or office instead of the escalator or lift.

On home working days

If you work from home, a short walk before and after your working day can give you some of the same benefits. It also helps mark the start and end of your day.

Making it work for you

Weather, distance and time all play a part. Many people find it easiest to start with one active commute a week, then build up as it becomes part of their routine.

Small steps, steady gains

Adding a few minutes of walking to your commute each day adds up to more movement every week, on top of your movement breaks.

Something to try this week

Choose one day this week to make part of your commute active, like getting off a stop early or walking the last part of the journey.

What to take away

• Active commuting is linked with better heart health.
• Walking or cycling part of the way counts.
• Small changes, like getting off a stop early, add up.
• Start with one active commute a week and build from there.

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