The commuter's guide to calisthenics on the go

You may be doing more exercise than you think during your daily journey into work.

At some point at the end of the week or beginning of the month, we all resolve to improve our fitness regime. For those who begin work early or have to commute, we endeavour to exercise in the morning so that the eight or ten hours we spend sat in front of computers don’t take their toll on our bodies. To endeavour is one thing, to execute is another. Exercise in the evening you say? When you reach home at 8pm and have things like laundry, cooking and tidying to do in the three hours before you have to sleep again this isn’t always possible. Sleep, for many, takes precedence over the aforementioned measures of self-improvement. This morning, I saw the journey from a different perspective - as it turns out, commuting can be quite an athletic act, requiring co-ordination of the mind, muscles and mobile phone clock. The following is based on my daily commute into London.

Reluctantly wake up at 6.45 am. You’re still a little sleep-deprived from the previous few weeks of work, and sleeping late last night doesn’t help. Have another 15 minutes in bed; you only need to leave the house at 8am.

It’s 7.30 - only half an hour to get dressed, eat breakfast and make a sandwich for lunch. Spring forth to the bathroom, grab your toothbrush and get brushing whilst simultaneously running the shower to eliminate the first 30 seconds of cold water (that would otherwise deliver a cruel slap to the face). Hop out and begin your warm-up – the “hot out of the shower dance” – a strange wriggle-walk triggered involuntarily by the horrific temperature change experienced on exiting the shower. Jump into your clothes (add a few extra minutes of indecision if you didn’t have them ready last night.) Oh dear, you still have "bed head" and only 17 minutes to eat and make lunch. Move it!

Sartorial solutions gained, time for “The Sandwich Sprint”. Grab bread and sandwich fillings from the fridge, slap both sides together and shove into a box. Stuff this in your bag/ dedicated lunch bag and run this to the front door, making sure you power off on the balls of your feet to avoid heel strike induced injuries. Right, breakfast … cereal again. Lunge towards the draining board and grab your bowl, decant cereal and milk. Don’t forget a quick sniff test before you’re unpleasantly surprised by a mouthful of sour milk and cereal. With just under a minute to spare from munching on breakfast, perform “The Breakfast Bowl Bleep Test.” Plonk your bowl next to the sink and run to the front door to catch to your lift the train station.  Don’t forget keys, wallet, train pass and "lovingly" prepared lunch.  Areas worked: soleus, gastrocnemius, quadriceps, core muscles.

The journey begins.

You’ve just reached the station at 8.09am, the  train to London Paddington has just pulled in; you have 45 seconds to board it. Get ready for “Commuter Cardio and Calisthenics Part One” in 3-2-1… GO!

Quickly seek out the 10-inch gutter space on the left hand side of the corridor. Streamlining your profile is key; shoulders back, stomach in, all bags in front of you. Slip through the mass of professionals and school goers. Nimbly jog up two flights of stairs to the platform. Lean forward to eliminate bounce and keep on the balls of your feet for maximum speed and accuracy climbing each step. Triple Jump onto the train, and peer into the carriage to spot a window seat occupied by a "considerate" commuter’s handbags. Spotted one? Lucky you! Scurry down the narrow aisle, smile sweetly at the commuter. More often than not, they’ll wearily “bum-shuffle” inwards, giving you the aisle seat. Such is the power of non-verbal communication! Sit down with your back straight and pull in your stomach muscles, commuting does not condone bad posture. Use the 40 minute journey to replenish oxygen supplies and read some news. Areas worked: Quadriceps, pectorals, deltoids, core muscles.

It’s now 8:50 and you’re at Paddington, caught in a mass of tired but wired commuters slurping the last of their morning beverages. Weave in and out of people to make it to the Bakerloo line’s ticket barriers in a manner similar to the Illinois Agility Test. There’s an added challenge, the people/cones are moving so proprioception is of paramount importance. Always look over your shoulder before changing direction, the last thing you want is to be knocked by a series of briefcase wielding wildebeests. Areas worked: Soleus, gastrocnemius, quadriceps, gluteus maximus.

Descend the escalators, twisting your torso and keeping your knees bent to balance. Bags should be held close to the abdominals functioning as an elbow shield and as kettle bells. Keep close to the inner side of the platform to reach a less crowded square foot of platform. If unable to board the first train, angrily clench your “glutes” until the next tube arrives. Areas worked: Iliopsoas (used to lift your legs up and down), quadriceps, gluteus maximus, pectorals, deltoids, core muscles.

Now begins Commuter Calisthenics Part Two– “Tube Surfing”– testing one’s ability to overcome the incessant jerks and jolts courtesy of the tube driver. Squeeze onto the crowded carriage, face the doors and assume an L-shaped stance, feet hips-width apart. Keep your knees bent, core engaged, and arms forcibly pinned to your sides. To aid balance, focus on interchanges marked out on tube maps, or on more amusing things like protruding nose hairs if you’re stuck in the middle of the carriage, uncomfortably close to the next person. Areas worked: Core muscles, gluteus maximus, gluteus minimus, quadriceps.

Twenty minutes of simulated surfing later, it’s time to change tube lines and perform a super set of lunges and kettle bell training- “Line Change Lunges!” Ascend the escalator and single flight of stairs, lean forward and use your bags as kettle bells. Don’t forget to deeply inhale plenty of stagnant tunnel air with every second stride or you may end up with a stitch! Board and prepare for round two of “Tube Surfing”- this train delivers Richter-Scale worthy rattles whilst leaving and pulling into stations, and occasionally moves in the opposite direction. “Please mind the gap between the train and the platform” as you leap off and weave your way to the exit.

Exit in sight, begin “Light-at-the-end-of-the-tunnel Lunges.” Scale two or three steps at a time as you climb three flights of stairs to the exit. Allow your glutes, calves, and quads the full range of motion to ensure a consistent rhythm till you reach the top. Areas worked: Quadriceps, gluteus maximus, soleus and gastrocnemius, core muscles, pectorals, biceps.

Pass through the ticket barriers. If someone cuts in front of you, add an extra three glute clenches, and head towards the subway to begin “Commuter’s Cool Down”. Descend the stairs, keeping each step light. Mind the tramp poo on the bottom two steps! Briskly walk through the dank corridor and head upstairs on the balls of your feet. Ignore the inefficiently bouncing gait of the commuter in front .Good form is essential. Keep your swipe card handy as you purposefully stride towards the office building. Pass through the corridor and into the lift. Check your hair, straighten your trousers and take some deep breaths.

Arrive at your desk having burnt about 150- 200 calories in a total body work-out during your hour long commute. Plough through your day with boosted circulation and prepare for round two at 6.10pm

The images featured in this article are part of a photographic project on the theme of commuting.

Blackfriars station, 9.45 am (Photo: Surabhi Khanna)
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Shami Chakrabarti’s fall from grace: how a liberal hero lost her reputation

Once, it was trendy to say you liked the former director of Liberty. No longer.

It might be hard to remember now, but there was a time when it was trendy to like Shami Chakrabarti. In the mid-2000s, amid the Iraq War backlash and the furore over identity cards, speaking well of the barrister and head of the human rights campaign group Liberty was a handy way of displaying liberal credentials. She was everywhere: Question Time, Desert Island Discs, Have I Got News For You. A young indie band from Worcester called the Dastards was so keen on her that it even wrote a song about her. It included the lyric: “I turn on my TV/The only one I want to see/Is Shami Chakrabarti.”

The daughter of Bengali immigrants, Chakrabarti was born and brought up in the outer-London borough of Harrow, where she attended a comprehensive school before studying law at the London School of Economics. Her background was a great strength of her campaigning, and during the most authoritarian years of New Labour government she burnished her reputation.

Fast-forward to 13 September 2016, when Chakrabarti made her House of Lords debut as a Labour peer. Baroness Chakrabarti of Kennington wore a sombre expression and a rope of pearls looped round her throat beneath her ermine robe. It was hard to recognise the civil liberties campaigner who was once called “an anarchist in a barrister’s wig” by Loaded magazine.

Yet Chakrabarti has also been cast in another role that is far less desirable than a seat in the Lords: that of a hypocrite. On 29 April this year, Jeremy Corbyn announced that Chakrabarti would chair an independent inquiry into anti-Semitism and other forms of racism in the Labour Party. The inquiry was prompted by the suspensions of Naz Shah, the MP for Bradford West, and Ken Livingstone, for making offensive remarks that were condemned as anti-Semitic. On 16 May Chakrabarti announced that she was joining Labour to gain members’ “trust and confidence”. She said that she would still run the inquiry “without fear or favour”.

The Chakrabarti inquiry delivered its findings on 30 June at a press conference in Westminster. The atmosphere was febrile – there were verbal clashes between the activists and journalists present, and the Jewish Labour MP Ruth Smeeth was reduced to tears. The report stated that Labour “is not overrun by anti-Semitism, Islamophobia or other forms of racism” but that there was an “occasionally toxic atmosphere”. It listed examples of “hateful language” and called on party members to “resist the use of Hitler, Nazi and Holocaust metaphors, distortions and comparisons”. Many Labour supporters were surprised that the report’s 20 recommendations did not include lifetime bans for members found to have shown anti-Semitic behaviour.

Then, on 4 August, it was revealed that Chakrabarti was the sole Labour appointment to the House of Lords in David Cameron’s resignation honours. Both Chakrabarti and Corbyn have denied that the peerage was discussed during the anti-Semitism inquiry. But critics suggested that her acceptance undermined the report and its independence.

In particular, it attracted criticism from members of the UK’s Jewish community. Marie van der Zyl, vice-president of the Board of Deputies of British Jews, said: “This ‘whitewash for peerages’ is a scandal that surely raises serious questions about the integrity of Ms Chakrabarti, her inquiry and the Labour leadership.” A home affairs select committee report into anti-Semitism in the UK has since found that there were grave failings in the report for Labour.

Two further incidents contributed to the decline in Chakrabarti’s reputation: her arrival on Corbyn’s front bench as shadow attorney general and the revelation that her son attends the selective Dulwich College, which costs almost £19,000 a year in fees for day pupils (£39,000 for full boarders). She said that she “absolutely” supports Labour’s opposition to grammar schools but defended her choice to pay for selective education.

Chakrabarti told ITV’s Peston on Sunday: “I live in a nice big house and eat nice food, and my neighbours are homeless and go to food banks. Does that make me a hypocrite, or does it make me someone who is trying to do best, not just for my own family, but for other people’s families, too?”

This was the end for many of those who had respected Chakrabarti – the whisper of hypocrisy became a roar. As the Times columnist Carol Midgley wrote: “You can’t with a straight face champion equality while choosing privilege for yourself.”

Hypocrisy is a charge that has dogged the left for decades (both Diane Abbott and Harriet Harman have fallen foul of the selective school problem). The trouble with having principles, it is said, is that you have to live up to them. Unlike the right, the left prizes purity in its politicians, as Jeremy Corbyn’s squeaky-clean political image shows. Shami Chakrabarti started the year with a campaigning reputation to rival that of the Labour leader, but her poor decisions have all but destroyed her. It’s difficult to recall a time when a liberal icon has fallen so far, so fast. 

Caroline Crampton is assistant editor of the New Statesman.

This article first appeared in the 20 October 2016 issue of the New Statesman, Brothers in blood