You know you should move about as much as possible, but how can you do so while still getting work done? The good news is that you don’t have to work up a sweat in a sauna; all you have to do is take short breaks from sitting throughout your day. Here are a few simple strategies to keep yourself active at work.
Park a Little Far.
If you live too far away from work to walk or bike, you’ll most likely drive or use public transportation to work – which means more time sitting! Prevent the urge to park as near to the office as possible to avoid a sedentary commute. You’ll get a better walk in at the start and end of the day if you park further away. If you’re on public transportation, get off a stop early and walk the rest of the way.
Have Some Movement Breaks.
Every 30 minutes, get up and stretch. When you’re focused on work, it’s easy to forget to do this, so try creating a regular alarm or reminder in your calendar. You may also use an app that will remind you to take frequent breaks. Of course, this does not imply that you must quit working in order to do it.
Tweak the Working Environment.
Physical activity in the workplace provides several health advantages, as well as a reduction in work absenteeism and an increase in cognitive capacities, mood, and productivity. Given all of the benefits of being less sedentary, your supervisor may be willing to change the working environment to allow for greater mobility.
Physically active people were half as likely to have mental health issues as those who were not physically active for 4 hours each week. Whatever method you use to be active during the workday, keep in mind that any movement, even if it is only for 10 minutes, is preferable to staying stationary and not moving at all. Begin with a daily 10-minute quick walk and work your way up to three 10-minute brisk walks, or 30 minutes of moderate physical activity, five days a week.