It can be challenging to fit movement into your work week, with deadlines, meetings, and long to-do lists constantly demanding your attention. Hear from IGHI staff about how they integrate movement into their busy schedules and their top tips on how you can do the same!
Meet Anna: The netball enthusiast and fair weather cyclist
Anna Lawrence-Jones, a dedicated mother and Public Involvement Lead, admits that juggling work, family, and household chores often leaves little room for personal fitness. However, she has been making the most of the good weather and buying a Lime bike pass to cycle 20 minutes to Liverpool Street to get her train a few times a week. She sometimes even combines movement with quality time with her husband, by going for a coffee and a cycle to get some extra time together.
Anna also loves playing netball, and plays in a social league every Tuesday evening (and has been playing with some of the girls for over a decade!). In fact this season they won the league, with the winning goal scored in the final second! She makes sure to block out this time in her husband’s diary, so even his colleagues are well-aware of the non-negotiable “POD (parent on duty)” time.
For Anna, movement isn’t just physical – it’s therapeutic. The simple act of being outdoors, soaking in nature without digital distractions, offers her a serene space to destress and reflect. Her top tip is to integrate movement into your work environment by switching one-on-one meetings to a walk down the canal.
Meet Clare: The morning runner and strength trainer
Clare McCrudden, Policy Fellow at IGHI, is a self-proclaimed morning person who loves to start her day with a burst of energy and time to clear her head. Her passion for movement shines through in her commitment to strength training and running.
This year, she’s taken on the ambitious goal of running one half marathon each month – a challenge that keeps her motivated and accountable, even if it comes with a few second thoughts! Clare is running the Royal Parks Half Marathon in October for charity and enjoys mixing up her running routes, including going to running clubs such as Friday Night Lights, which is a fun way to catch up with friends too.
But for Clare, staying active isn’t just about the workout session. She believes that the small things we do throughout the day are just as important. Whether it’s taking the stairs instead of the lift at work or getting off the bus at a stop early, Clare is always finding ways to add extra steps to her day. She’s a firm believer in the importance of regular breaks from the desk and screens to keep both the body and mind refreshed.
Clare believes, “Little by little goes a long way.” She encourages everyone to go easy on themselves and do what they can, anything is better than nothing. Making movement social, like getting a group together for a quick walk, can be especially helpful when motivation dips – particularly in the darker months. These small bursts of activity not only lift spirits but also can help everyone return to work feeling lighter and more energised.
Meet Inês: The early bird and cycling enthusiast
For Inês Baptista, Research Manager to Professor Darzi, IGHI Co-Director, the key to staying consistent with her fitness routine is starting her day early. She makes sure to get her workout done first thing in the morning, setting a strong foundation for the rest of the day. Commuting by bike is another clever way Inês integrates movement into her daily life – ensuring she stays active even during her commute. At work, Inês uses a standing desk, which naturally encourages more movement throughout her day.
Exercise is more than just a physical activity for Inês; it’s a way to stay healthy, active, and in a good mood. The endorphins she gets from her workouts keep her feeling energised and positive, making it a vital part of her daily routine. Exercise is also a therapeutic escape – a way to maintain her mental well-being and stay grounded.
When cycling, Inês finds motivation in the fresh air and the chance to be outdoors, often accompanied by her favourite music or podcasts. Whether she’s riding to work or tackling a HIIT session, the knowledge that exercise is good for her health keeps her motivated to push through. Inês’ advice is straightforward and powerful: “You’ll never regret it, so do it!” This is a reminder that while it can be challenging to get started, the benefits of movement always make it worthwhile.
Incorporating movement into a busy work week may seem challenging, but as our colleagues have shown, it can also become a rewarding part of your routine. Whether it’s cycling to the train station, joining a social sports team, or taking a brisk walk during lunch breaks, movement is more than just exercise – it’s a chance to connect with others, enjoy the outdoors, and take a mental break from the demands of the day. By starting small and finding creative ways to blend activity into your schedule, you can make movement a natural and enjoyable part of your life.