“A journey of a thousand miles begins with a single step.”​ Lau Tzu

How long will you be sitting at your desk today?

How much time do you sit in a car, bus, tram or train?

Will you be watching television or playing computer games this evening?


Research reports that around 30% of the Australian adult population spends more than 5 hours a day playing computer games and watching television and this statistic does not include desk time at work.


What do we know?

We know there is strong evidence that shows that physical inactivity increases our risk for premature death and disability due to heart disease, Type 2 diabetes, dementia, breast and colon cancers.


What can we do?

We know that to reduce our risk we need to start moving. For those 18 to 64 years old, it is recommended that we engage in a minimum of 150 minutes of moderate intensity physical activity and do muscle strengthening activities on at least two days each week. Moderate intensity exercise includes brisk walking (we can talk but not sing), swimming and mowing the lawn.

Walking regularly is an easy, practical way to increase your daily exercise. Research shows that an extra 15 minutes of brisk walking, 5 days every week, can reduce the burden of disease due to physical inactivity by around 13%.


How can we start today?

⭐ Walk some of the way to work. Park the car a few blocks away from the office or get off public transport a few stops earlier

⭐  Use the stairs where possible

⭐  Instead of emailing co-workers, walk to deliver your message

⭐ Schedule walking meetings to discuss agenda items

⭐ Walk to the restroom on a different floor


Make routine exercise part of your day and experience the benefits one step at a time.


Follow Dr Rosie Ross on LinkedIn.