Walking isn’t only good for our physical, social and mental health. It’s also good for our communities, the environment and the economy.
We support and inspire people in Scotland to walk and wheel more.
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Discover simple free and fun ways to build walking or wheeling into your remote working routine. It’ll give your body and mind a boost!
Many of us now work from home at least some of the time. Without the need to commute or be out-and-about, homeworking can mean we have longer periods of sitting which isn’t good for us.
Walking plays an important role in helping to boost our mood and reduce stress levels. There are long term gains too, as research shows a only 11 minutes of brisk walking a day is enough to reduce the risk of a range of illnesses.
Walking also has positive benefits for your work, too. It can:
Treat walking like any other important appointment or meeting in your calendar. Block out time in your work calendar to create protected space away from your desk.
You might want to do this before or after an important meeting or call to help plan, reflect and decompress. Walking time improves creativity and planning. Why not use an app to record notes, or schedule a work call on the go?
Working at home means no commute which can be great, but it’s also a lost opportunity to enjoy a morning walk and prepare for the day.
Create a buffer between work and home life with a false commute. A short morning and evening walk around your neighbourhood can help you mentally prepare for the day or unwind from a busy day. Mix up your false commute by trying different paths, visiting green spaces, or walking to a coffee shop or co-working space when your schedule allows.
When travelling to the office, plan in time to walk or wheel part or all the way. For longer distance journeys, make time to walk or wheel to public transport stops. You could consider jumping off at an earlier stop or take a short detour to lengthen your journey to the office.
Take a 10–40-minute lunchtime walk. Keep it interesting by setting step goals, explore a new route or noticing nature around you. You could set up a lunchtime walk with colleagues too to encourage each other to get outside and away from the desk.
Request to switch one-to-one video calls to phone conversations you can take while walking. Beyond adding movement to your day, walking meetings create a more relaxed atmosphere that encourages open communication and fresh thinking.
We’ve created a walking meeting guide to help you get started.
Even 5-10 minutes of movement during the day can reduce the impact of too much sitting.
You might want to try:
Boost motivation by joining our national Step Count Challenges with a team of five colleagues each spring and autumn. Or create a bespoke challenge any time that works for your team. Find out more about our Walking Workplaces offer.
Do you have top tips on how you add walking and wheeling into your workday? Share them with us on social media or email us hello@walkingscotland.org.uk.
