[juliancox]

I ride to and from work and at lunchtimes every work day. I probably do at least 30km a day with 500m climbing. Here's how...

Block out 2 hours of your calendar at lunchtime every day. That's a non-negotiable slot for your exercise. Do something you love (for me its mountain biking) that makes it easy to motivate yourself to get out (having a group of similar minded friends helps too).

Work to 6pm - there's an extra hour that takes you back up to 8. For me after that is home and family time. If I need another hour I can work 9 to 10 or 10 to 11 when the others are in bed. It's a good quiet time to get a lot done without interruptions.

But here's the thing, I don't often need that extra hour because, having got out and cleared my head at lunchtime my afternoon is so much more productive that if I was stuck in the office all day.