Walk to Work Day

The 1 April is Walk to Work Day! Walking is a great way to increase activity levels. You can meet the recommended 150 minutes of weekly physical activity by walking for 30 minutes 5 times a week. Here are some more reasons why you should consider walking to work (if possible or try adding a lunchtime walk break).  Remember if you are not working today – you can still get out and about!

  • It’s the perfect way to enjoy the spring weather and squeeze in some light exercise before work.
  • It is estimated that 60-80% of office workers suffer from lower back pain1. If this sounds like you, some gentle walking may provide some relief2.

  • Did you know our friendly gut microbes are fond of exercise too? Low intensity exercise, such as walking, can promote gut motility i.e. helps movement of food through the gastrointestinal tract and reduces the risk of constipation3.
  • Walking is linked to longevity. One study found that if you walk for at least 15 minutes, 4 or more times a week was associated with longevity in elderly people4.
  • It’s a mood-boosting activity! 15-30 minutes of low to moderate intensity aerobic exercise at least 3 times a week, has been shown to improve your mood and depressive symptoms5.
  • Finally, walking is great for the environment and you don’t have to worry about getting stuck in traffic.

Love Your Gut

  • Walking is a perfect way to help love your gut too! See our tips here

Wellbeing Walks

If you are looking for more walking ideas – The Ramblers charity have information on how to get active with their Ramblers Wellbeing Walks.

There are lots of great reasons for you and your colleagues to take part in Walk to Work Day this April. What’s your reason for walking?


  1. Subramanian (2017). Risk Factor Analysis in Sedentary Office Workers with Low Back Pain. Journal of Chalmeda Anand Rao Institute of Medical Sciences Vol. 13(1): 16.
  2. Guszkowska (2004) Effects of exercise on anxiety, depression and mood. Psychiatria Polska. 38(4): 611-620.
  3. Bermon et al. (2015) The microbiota: an exercise immunology perspective. Exercise Immunology Review. 21: 70–79.
  4. Fortes et al. (2013) Walking four times weekly for at least 15 min is associated with longevity in a cohort of very elderly people. Maturitas.74(3): 246-51.
  5. Sharma et al. (2006) Exercise for mental health. Prim Care Companion J Clin Psychiatry. 8(2): 106.