Trying to fit in routines around work can be tricky, especially for women.
New research from Vitality’s ‘Active women, healthy lives’ report finds that eight in 10 women under 50 say their demanding work schedules are holding them back from being active.
As a result, a quarter of women exercise less than once a week (25%), and over half of women exercise less than they used to (52%).
Dame Jessica Ennis-Hill, in partnership with Vitality, is launching Walk Out to Work Out, a new initiative encouraging women to reclaim time during their busy working days to stay active.
Additionally, she has shared some top tips on how to fit some exercise in during the working day.
The full ‘Active women, healthy lives’ report can be found on the website here.
5 top tips to fit in exercise around the workday
1. Incorporate Exercise ‘Snacks’
Jessica shared: “As a busy mum and business owner, I know how challenging it can be to fit in long workouts. That’s why I swear by short bursts of activity—what I call “exercise snacks.”
“Whether it’s a 5-minute stretch between meetings or a quick walk to clear your mind, these small moments can really add up and keep you feeling active without disrupting your day.
2. Walk and Talk
Jessica explained: “When I need to take calls or brainstorm ideas, I often head out for a walk with my dog while doing it – ticking off two things I have to do. I find it not only helps me stay active but also boosts my creativity and focus.
“Turn phone calls or virtual meetings into walking meetings where possible. It’s a simple way to add movement while staying productive.”
3. Reclaim Your Lunch Break
“As someone who’s juggled intense schedules, I’ve learned the importance of protecting my lunch break,” Jessica said.
“I use part of it for physical activity, whether it’s a quick workout, a jog, or a calming walk.
“If you feel like your lunch break has disappeared into your workday, speak to your employer about how you can reclaim that time — it’s yours to use for your well-being. I suggest putting it in the diary as a meeting – this will ring-fence the time for you.”
4. Advocate for Active Policies
Jessica explained: “I have worked with a lot of different sponsors and their teams and I’ve seen the difference it makes when workplaces support physical activity.
“If you’re struggling to stay active, don’t hesitate to share your thoughts with your employer. Suggest ideas like walking meetings, group exercise activities, or even flexible working hours to make staying active more achievable.
“Remember, these changes benefit everyone, from employees to the company itself.
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5. Set Active Reminders
Jessica said: “I rely on technology to keep me on track. Fitness trackers or simple alarms can remind you to stand, stretch, or take a short walk every hour.
“Even small movements like this can make a huge difference to your energy levels and focus throughout the day.”
