Calm commute

See how much of your commute you could use for calm or active time.

Your details

40 minutes each way, 4 days a week

160 min

a week of travel turned into calm or active time

Calm minutes (breathing, music, a window seat)80 a week
Walking or cycling80 a week, 53% of the 150 minute guide
Hours a year getting to and from work245
Share of the trip that is yours50%

In ONS research, longer commutes went with slightly lower wellbeing on average, so it is worth making the time your own. Getting off a stop early, noticing what is around you (the NHS mindfulness tip for the walk to work) or 5 minutes of slow breathing on the train all count.

The working

40 minutes each way, 4 days, 10 calm and 10 walking each trip

Over 8 trips a week, that is 80 calm minutes and 80 walking minutes: 160 minutes, with the walking alone making up 53% of the 150 minutes a week the UK guidelines suggest. Half of each trip is now yours. The commute itself adds up to about 245 hours a year, across 46 working weeks.

Calm minutes ideas

On a bus, train or tram

Five minutes of slow breathing with your eyes closed
Music or a podcast you save just for the ride
Look out of the window and notice three things
Leave the work emails until you arrive

Active minutes ideas

Without arriving sweaty

Get off a stop early and walk the last bit briskly
Park further away
Cycle on dry days
Take the stairs at the station

Read with care

What this cannot tell you

Make trains run on timeSadly.
Know your routeCheck that walking or cycling parts are safe.
Count driving as calm timeIf you drive, keep your attention on the road.

Questions

Common questions

Does commuting affect wellbeing?

ONS research found longer commutes went with slightly lower wellbeing on average.

Does walking part of my commute count as exercise?

Yes. Brisk walking is moderate activity and counts towards the 150 minutes a week.

What can I do on a stressful commute?

Slow breathing, music, noticing your surroundings, or leaving a little earlier to take the rush out of it.

Can I use the commute for mindfulness?

Yes. The NHS suggests the walk to work as a good time to notice what is around you.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If things feel heavy

You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.