Exercise for Commuters: 7 Easy Swaps for London Parents
If you commute in London, you probably spend somewhere between one and three hours a day getting to and from work, often standing still, squashed on a train, scrolling your phone. Then you get home to kids, dinner and bedtime, and the idea of a workout feels laughable. But that commute is also hidden training time. The best exercise for commuters is not a separate workout at all. It is changing how you travel, a little at a time, so the movement happens without needing an extra hour.
Why the commute is worth using
The NHS physical activity guidelines for adults recommend at least 150 minutes of moderate activity a week, spread across the week, plus strength work on at least 2 days. Brisk walking counts as moderate activity. Fifteen minutes of brisk walking each way, five days a week, is 150 minutes, without finding a single extra slot in your diary.
The NHS also warns about sitting too much, and for desk-based parents, a commute spent seated just adds more of it.
Exercise for commuters: 7 practical swaps
1. Walk one leg of the journey
Instead of taking two buses or changing tube lines, walk one part of it. Many central London stations are closer together than the tube map suggests, and walking between them can be about as quick once you count the escalators and platform waits. Check a map app before you commit, and start with the journey home, when you are less likely to be late.
2. Get off a stop early
The classic, for good reason. Get off one bus stop or one station early and walk the rest. I have written a whole post on how to get off a stop early and make it stick.
3. Take the stairs, all of them
London stations are full of stairs and escalators. Walk up the escalator on the left (where it is safe and the station allows it) or take the fixed stairs when they are offered. At home and at work, skip the lift. Stair climbing is one of the quickest ways to raise your heart rate. My stairs workout turns a flight of stairs into a proper session if you want more.
4. Cycle some or all of the way
If you have somewhere safe to keep a bike, cycling to work can replace a gym session. If the whole distance is too far, cycle to a station and take the train for the rest. Read the Highway Code rules for cyclists before you start, wear bright layers in winter and plan a quieter route rather than the most direct one. Hire bikes and e-bikes are another option if storage at home is the problem.
5. Make the school run part of the commute
If you drop off before work, walking the school run is a double win: activity for you and the kids. Leave five minutes earlier than usual for the first week so nobody has to run.
6. Stand and move on the train
If you get a seat, take it when you need it. But on short journeys, standing and keeping your balance without holding on (only when the train is steady, and keep a hand ready) works your legs and core a little. It is not a workout, but it beats slumping.
7. Walk your lunch break
If you cannot change the commute itself, a 20-minute walk at lunch adds the same amount of movement. Put it in your work calendar as a meeting so it does not get swallowed.
How to start without arriving sweaty
- Start on the way home. No meetings to look fresh for.
- Walk briskly, not flat out. You should be able to talk but not sing. That is moderate intensity.
- Carry a change of top and deodorant if you cycle or walk a longer leg in the morning.
- Use a backpack rather than a shoulder bag, so the load is even on your back.
- Wear comfortable shoes and keep work shoes at the office if you can.
A 4-week commuter plan
| Week | Goal |
|---|---|
| 1 | Get off one stop early on the way home, 3 days a week |
| 2 | Do that on 5 days, and take the stairs at your station every day |
| 3 | Add one longer walk or bike leg (20 to 30 minutes) on 2 days |
| 4 | Keep weeks 1 to 3 going and add 2 short strength sessions at home or a class |
The strength part matters. Walking and cycling are great for your heart and mood, but they do not do much for upper body strength or bone health on their own. Two short strength sessions a week fill that gap.
Commuting from Archway
If you live around Archway, you have the Northern line (High Barnet branch) and plenty of bus routes on your doorstep, so there are lots of chances to walk a leg. For example, you could walk down through the Holloway Road area or over to a different station instead of always starting at the nearest one. Pick a route that is well lit if you are walking in the dark winter months.
Where a bootcamp class fits in
An active commute takes care of a lot of your weekly cardio. What it does not give you is strength, mobility and a bit of focused effort. A 45-minute class once or twice a week fills that gap nicely, especially on the way home from work.
If long days at a desk and on trains leave your hips and lower back stiff, the SYP Unlock hip and back mobility class is designed for exactly that.
FAQs
Does walking to work count as exercise?
Yes, if it is brisk. Walking fast enough that your breathing picks up but you can still talk counts as moderate activity under the NHS guidelines.
How many steps a day should I do?
There is no single magic number in the NHS guidance, which focuses on minutes of activity instead. Many people aim for around 7,000 to 10,000 steps, but any increase from where you are now is worthwhile. See my post on how many steps a day for more.
Is cycling to work in London safe?
Many people do it safely every day. Plan quieter routes, use lights and bright clothing, follow the Highway Code, and build confidence on short journeys before longer ones.
Is an active commute enough exercise on its own?
It can cover much of your weekly aerobic activity, but the NHS also recommends strength activities on at least 2 days a week. Add two short strength sessions or classes to cover that.
Book your first class
If you commute through Archway, a class on the way home is an easy add-on. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, for all fitness levels, and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If your hours make classes tricky, my online coaching gives you a plan you can follow around your commute.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
