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Weekday Workout
If you're a busy, working person, this activity programme has lots of great ideas for ways you can fit 30 minutes of exercise into your day. It also tells you how you can grab short bites of activity during the work day.
30 Minutes +
1. Hop off the bus early
Hop off the bus a couple of stops early and walk. You'll cover up to 400 metres twice a day - that's four km in a working week!
2. Lunchtime walk or jog
Get out of the office and de-stress with a head-clearing walk or run. Better still, get your workmates along and start a regular activity team.
3. Walking meeting
Walk and talk - you can get a lot done with an active meeting. Four people or fewer works best.
4. Early bird walk
Set your alarm 30 minutes earlier and go for a walk or run before work. It's a great way to clear your head before you start the working day.
5. Play with the kids
As tempting as it is to head for the couch after a hard day, go and kick a ball around outside for 30 minutes with the kids. You will benefit and they'll love it.
6. Enter a work team
Set up a work team for indoor netball, soccer or cricket. Most cities have a lunchtime league.
7. Lunchtime swim
Take your togs to work and head out to the pool for a good dozen lengths of swimming or aqua jogging.
8. Bike to work
You can go a long way in 30 minutes on a bike and do yourself a lot of good, so maybe it's time to rethink your transport arrangements...
9. Weekend sport
There are dozens of sports and activity groups that are crying out for new members - your local regional sports trust can put you in touch with them or call 0800 ACTIVE (228 483).
10. Switch off, switch on
You'll get a lot more out of a 30-minute evening walk with your partner or a friend than 30 minutes of telly, so turn it off and step away from the couch.
11. Bush walk
This country has some beautiful short (and long) walks. Take the family on a weekend walking adventure through the bush or by the sea.
Snacktivity - activity snacks
1. Walk on the phone
Every time you're on the cordless or the mobile, walk while you talk! Maybe the person you are talking to could do the same!
2. Office walking circuit
Set out a walking route in and around your workplace. Measure it out so people know how many times around makes a kilometre.
3. Take the stairs
Don't waste time waiting for the lifts. Take the stairs - you'll feel much better for it.
4. Work your legs
When you're talking on the phone, stand up and sit down several times. It's great for your legs.
5. Abdominal squeeze
When sitting at your desk or walking around the office... suck it in. It does wonders for your posture and strengthens that hard-to-control area!
6. Walk an email or phone call
Take the opportunity to use your legs and get face-to-face by walking around to talk to a workmate rather than emailing them.
7. Park your car further from work
Use a car park further away from work, so you can walk. It's a great way to get in the mood for work - and to get it out of your head at the end of the day.
Updated | 05 Dec 2006.
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