Get Off a Stop Early: Small Swaps That Add Up
“Just get off a stop early” sounds like the kind of tip you see on a poster and immediately forget. I get it. When you are a tired parent juggling work and kids, a few extra minutes of walking does not feel like it could make any difference. But it is one of the few habits I recommend to almost everyone I coach, because it costs nothing, needs no kit and no childcare, and it adds up faster than you think. Here is how to get off a stop early and actually make it count on London transport.
Why such a small swap matters
Let us do the maths. Say getting off a bus stop or a station early adds about 5 minutes of brisk walking. Do it on the way to work and the way home, five days a week:
- 5 minutes x 2 journeys x 5 days = 50 minutes a week
- Over a month, that is over 3 hours of walking
- Over a year, it is well over 40 hours
The NHS physical activity guidelines recommend at least 150 minutes of moderate activity a week. One small swap gets you a third of the way there before you have done anything else. The NHS also has a page on walking for health that explains why brisk walking is such a good place to start.
How to get off a stop early without being late
- Start on the journey home. Mornings are tight. Evenings usually have a bit more slack, and the walk helps you switch off from work before walking in the door.
- Time it once. Do it on a calm day and see how many minutes it really adds. It is often less than you expect, especially if buses crawl in traffic for the last stretch anyway.
- Pick the right stop. Choose one where the walk is pleasant, well lit and safe. A quiet residential street or a path by a park beats a busy main road.
- Walk briskly. You want to be breathing a bit harder but still able to talk. That is what makes it count as moderate activity.
- Make it the default. After two weeks, stop deciding each day. It is simply your stop now.
Real-world examples of active-travel swaps
Here are the kinds of swaps that work well around North London and on typical London journeys. These are examples to adapt, not exact routes, so check your own journey on a map.
The bus swap
If you take a bus up or down a main road like Holloway Road or Junction Road, getting off one stop earlier usually adds just a few minutes. Buses often move slowly on the last stretch in rush hour, so you lose very little time.
The tube swap
On the Northern line, you could walk to a station further from home some days instead of your nearest one. In central London, many stations are surprisingly close together, so walking one stop rather than changing lines can sometimes be just as quick.
The school run swap
If you drive or bus the kids to school, park or get off a few minutes away and walk the last part together. They get some movement too, and it is often calmer than the drop-off crush at the gate. My post on walking the school run has more on making that work.
The shopping swap
Get off a stop before the supermarket on the way there, and carry the shopping home. Carrying bags is a loaded walk, which is great for grip and posture. Keep the load even in both hands.
The “long way home” swap
On days when you have 15 minutes spare, take the long way: through a park, up a hill or along a quieter route. Waterlow Park, Highgate Wood and the Parkland Walk are all lovely options if your journey passes nearby.
Add the stairs and you have a mini workout
Combine an early stop with every flight of stairs you meet, and your commute starts to look like training. Walk up the escalator on the left when it is safe and allowed, take the stairs at work and avoid the lift. Hills count too. North London has plenty of them, and walking up Highgate Hill or similar slopes will raise your heart rate quickly.
If you want to build further, my stairs workout turns a single flight into a full session.
Making it safe and comfortable
- Wear shoes you can walk in. Keep work shoes in your bag or at the office.
- Use a backpack instead of a heavy shoulder bag, so the weight is shared across both shoulders.
- Be visible in winter. Light or reflective layers on dark evenings.
- Know your limits. If you have joint pain, a health condition or are pregnant, check with your GP or physio about how much walking suits you, and build up gradually.
Tracking progress
Most phones count steps automatically. Check your average daily steps for one week before you start, then again a month later. You will probably see a clear rise from this one habit alone. My post on how many steps a day explains what to aim for.
Where a bootcamp class fits in
Getting off a stop early takes care of a chunk of your everyday activity. What it does not do is build strength, which the NHS recommends on at least 2 days a week. A 45-minute class is an easy way to cover that, and you could even walk part of the way there.
If the walk home is your stress release after work, you might enjoy the SYP Release stress relief class with pads and slam balls.
FAQs
Does getting off a stop early really make a difference?
On its own, a few minutes looks small. Done twice a day on most days, it adds up to around 50 minutes of brisk walking a week, which is a meaningful part of the NHS weekly target.
How far is one bus stop in London?
It varies a lot by route and area. In busy parts of London stops can be just a short walk apart. The easiest way to know is to time it yourself on a calm day.
Is walking enough exercise?
Brisk walking is great for your heart, mood and general health, and counts towards your 150 minutes. For a well-rounded routine, add strength exercises on at least 2 days a week as the NHS recommends.
What if it is raining?
Keep a compact umbrella or waterproof in your bag. On really bad days, skip the extra stop and take the stairs instead. One missed day does not break the habit.
Book your first class
Ready to add the strength part? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, suitable for all fitness levels. The timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live nearby and would prefer one-to-one sessions, have a look at personal training in Tufnell Park.
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.
