We all know the feeling. After a long day in the office, the last thing you feel like doing is hitting the gym or going for a run. But now, the British Heart Foundation (BHF) has launched an activity pack designed to help us all get fitter at work.

The new Think Fit! pack, sponsored by Legal and General, offers tips and suggestions on how to increase our levels of activity in the workplace. It includes a guide on developing a workplace activity programme and a guide to health for employees.

The idea is that we can build activity into our working day, and the best news is that you don't need any expensive classes or equipment to make a difference to your health. Simple steps - such as cycling to work, using the stairs instead of using the lift or going for a brisk walk at lunchtime - can all substantially increase your activity levels. But aside from individual activities, the pack offers guidelines on how employers can make it easier for their employees to become more active.

It suggests simple things, such as making the stairwells more attractive by putting up posters or playing music; having a company 'pool' bicycle for staff to use for short journeys or during their lunchbreaks; running activity taster sessions such as yoga during lunchtimes.

Another idea in the pack is to set challenges for yourself and colleagues. For example, you could challenge a colleague to walk 10,000 steps a day, or to walk the equivalent of the height of mount Everest over the course of a month. Whatever challenges you decide, it is important you have an achievable target, otherwise it is easy to lose interest and give up.

The BHF Think Fit! packs also contains an activity wall-planner, posters, a screensaver and a powerpoint presentation to help spread the word.

The packs are free but the charity would welcome a donation of £25 per pack. If you would like to order a Think Fit! pack, or find out more about increasing your activity levels, visit www.bhf.org.uk/thinkfit or call 08700 600 6566, quoting reference G283.