The best ways to build exercise into your commute
Carving out time to go to the gym during the week can be tricky, so why not get your trainers on and use your commute to work out instead? This can be a great way to incorporate exercise into your daily routine, but it’s not without its risks. Katherine Cran, a physiotherapist at the Bupa Centre on Basinghall Street in the City, shares her advice on making your commute a little more active and advises on steps you should take to help prevent injury.
WALKING
The easiest way to build exercise into your commute is to get off the bus, tube or train a stop early and walk a little further. I’d recommend downloading Bupa’s free Ground Miles app, which tracks when and how far you walk and allows you to set yourself goals. Walking on pavements or hard ground can harm your feet in the long term if you’re not wearing suitable footwear, so make sure you have well-fitting trainers that support both the arch of your foot and your ankle, and provide cushioning. Also make sure anything you need to carry with you is in a bag that doesn’t cause you to twist or bend to one side, preferably a back pack.
RUNNING
Running to work is great exercise, but don’t forget this can be as much of a workout as going to the gym, so have a good pair of trainers appropriate for your running style. Running after periods of immobility (sleeping or sitting at a desk) can increase you chance of muscle strains, so stretch regularly and make sure you warm up before running.
Spend time strengthening your core, buttocks, thigh, and calve muscles, especially if you are regularly pounding the London pavements. Some of the best exercises for these are squats, lunges and standing heel raises. If you want to find out more about your running style and areas you should be conditioning, book in a run check with a qualified professional.
CYCLING
It’s never been more popular to cycle to work but again it is important to have the appropriate equipment that is fitted to you correctly. If you intend to make cycling a regular fixture in your commute, consider having a specific bike fit.
There are a couple of areas which can come under increased stress when you cycle. The first is the quadriceps (the large muscle group at the front of your thigh). Increased use of this muscle group can increase the pressure on the kneecap so make sure you stretch or use a foam roller.
Spending prolonged amounts of time in the same position can lead to muscle, joint and disc irritation in your lower back, so change position regularly if you are riding for a long time, and stretch your back once you get off your bike.
Muscular aches and pain are common in both running and cycling and usually respond to rest. If you experience prolonged or severe pain it is advisable to seek the assistance of a medical professional such as a physiotherapist or sports physician.
The Bupa Centre on Basinghall Street in Canada provides a range of services including muscle, bone and joint treatments, cardiology, physiotherapy and dermatology services, diagnostic tests, GP appointments and cosmetic procedures. It is available to everyone, including those without health insurance, offering appointments outside office hours to make things as convenient as possible. For more information visit www.bupa.co.uk/basinghall or call 020 7200 2700.