Why walk or run? (aside from the fun)

“If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”

– Dr. Robert Butler, founder of the National Institute of Aging.


Aside from diet, exercise is an extremely important factor in longevity. A large study of over 600,000 people found that those doing the recommended amount of exercise had a 20% lower risk of death than those who were physically inactive.

But you don’t have to hit the gym. Walking and running are great ways to improve or maintain your health. They are activities which require minimal equipment, are free or low cost, and can be done almost anywhere at whatever pace you feel comfortable with.

Regular walking or running improves aerobic fitness which make them very beneficial for cardiovascular health. If you are new to exercise, then it doesn’t need to be vigorous or lengthy in order to improve your health. Some studies have shown that inactive people that begun low levels of exercise – around 75 minutes of walking per week – improved their fitness levels significantly.


Aside from cardiovascular fitness, regular weight-bearing aerobic exercise like walking and running can:

  • strengthen bones, posture, and balance.
  • help manage body fat.
  • boost muscle power and endurance.
  • improve the management of high blood pressure, high cholesterol, joint and muscular pain.
  • reduce your risk of chronic diseases such as heart disease, stroke, type 2 diabetes, osteoporosis and some cancers.


You may have heard of these physical health benefits before. But did you know regular aerobic exercise like walking and running also induce many physiological and psychological changes which help your mental health? Some of these include:

  • changes in your brain which help you become more resilient to stress.
  • improvements in working memory, focus, and task-switching abilities.
  • enhanced sleep quality and ability to focus during the day.
  • improved mood and decreased depressive symptoms.


So now you know the why, how do you get started? Just like a toddler, you should walk before you run. For beginner walkers, keep the following tips in mind:

  • Walk short distances – start with a five-minute stroll and slowly increase your distance.
  • Forget about speed – start off walking at a comfortable pace. Focus on maintaining good posture, by keeping your head lifted and shoulders relaxed.
  • Swing your arms naturally and breathe deeply. If you can’t catch your breath, slow down or avoid hills.
  • Be sure that you can talk while walking. If you can’t speak, you are walking too fast.
  • Spend 15 minutes exercising during your lunch break. You’ll eat less while clocking up more active minutes.


Becoming physically active after the age of 40 can reduce your risk of heart disease by 55%, compared to those who had been inactive all their lives. Get walking (then running) to reduce your risk.


Our group exercise sessions or fitness-based competitions are a great way to promote physical activity and health and wellness while generating enthusiasm and enjoyment amongst your employees. Sessions cater for all levels of fitness and strength to help your employees meet their overall wellness goals. Contact us to learn more.

Where’s your head at? Keeping your mind on task.

It can be hard to stay focused throughout the day at work. This can be particularly problematic in jobs that have dangerous, even fatal, outcomes if you lose concentration.

A 2018 survey revealed that nearly 3 out of 4 workers (70%) admit they feel distracted at work, with 16% of people stating that they’re almost always distracted (Udemy: 2018 Workplace Distraction Report).

The answer to this problem is to improve focus in work zones. Here are some general tips for improving focus and concentration at work:

  • At the start of the day, make a list of all the tasks you aim to get done. Rank these in terms of priority and tackle the most important tasks first, when energy levels are optimal.
  • Set aside time to refocus. Doing a small action like taking a walk, making yourself lunch, or getting a coffee can help improve brain function and concentration.
  • Find a routine that works for you. Everyone accomplishes their best work at different times of the day to others. Find when you are your most productive and do challenging and dangerous tasks at that time. Repeating this routine every day can help you get into the habit of focusing on this work when you most need to concentrate.
  • Minimise online distractions. This can include email, phone calls, and checking social media. When you start an important task, let people know you are unavailable and turn your electronics to silent.
  • Drown out noise. Studies show that listening to music that you know and really enjoy can be distracting. So instead choose music or premade playlists that you are less familiar with, or otherwise instrumental songs or ‘white noise’ apps.
  • Focus on one task at a time. Research shows that the human brain is not wired to do more than two tasks at once. Multitasking splits our maximum level of attention between multiple activities, meaning neither activity is receiving our full attention. This can be dangerous in the case of handling heavy machinery. Instead, aim to work sequentially through your tasks throughout the day.

Another important aspect of your ability to concentrate is your mental and physical health. Always aim for 7 hours of sleep each night, stick to nutritious meals, limit caffeine and take active breaks.

In hazardous workplace environments, it is particularly dangerous if employees struggle with concentration. Focused workers are more productive, make fewer mistakes, and are less likely to be involved in accidents. Some tips that are particularly important in these environments include:

  • Limit distractions: in hazardous warehouse or factory environments, employee focus must be on their task, and the safety of their co-workers. Common distractions can include workplace chat, mobile phones, other personal technology, and workplace noise. Policies should be implemented to limit these distractions where possible.
  • Take regular breaks: long spells of work and continuous repetitive tasks lead to weariness and increase the risk of loss of concentration. Employees should be encouraged to take regular breaks, allowing for mental relaxation and recovery.


Create greater safety awareness amongst your employees through our comprehensive programs, tailored to your industry, people and specific job tasks. We can help you target the injury risk areas that are hurting your staff and your business the most.