More daily movement: Put your journey home to work

Change one part of a trip you already make

Pick one spot on your next journey home for a little extra movement: an earlier bus stop or the stairs instead of the lift. The useful trick is to change an existing trip, not find room in your diary for a separate workout.

1. Choose a route you use regularly when you are not in a rush.
2. Check the walk from the earlier stop. Look for a safe pavement and safe crossings: the distance between stops can vary considerably.
3. If that route does not work, try a short, well-lit flight of stairs with a handrail, provided you can manage it safely. Start with one option, not both.
4. Allow some extra time on your first attempt. Afterwards, decide whether this is a practical spot to use again.

Why a fixed point makes this easier

Getting off one stop early adds walking to your trip; taking the stairs replaces a passive lift ride with movement. A fixed point on your route also gives you a clear cue. You do not have to organise another walk each time: the opportunity is already on your way. This adds everyday activity without turning it into a whole training plan.

Make the route fit your abilities

Start slowly and increase the distance only if you remain free of symptoms. In icy weather, with heavy bags, or if you have balance difficulties or a risk of falling, use the lift or your usual stop. Stop if you feel dizzy or develop pain. A short, level route that suits your mobility may be a better option.

The linked NHS page is guidance for people preparing for surgery. This tip uses only its general everyday-activity suggestions, not claims about surgical outcomes. Follow any individual medical advice you have been given.