Many of us spend the majority of the workweek confined to our desks in today’s fast-paced society. The average adult in America spends 6 and a half hours sitting every day. While companies have been incorporating wellness into their employee benefit plans and obtaining LifeSpan Fitness treadmill desks for employees, there’s always the possibility that someone would prefer another type of active work.
The sedentary nature of our occupations can cause a variety of health issues, including stress, back discomfort, and obesity. But being physically active doesn’t have to take much effort or time. You can fit exercise into your daily schedule even when you’re at work with a little imagination and tenacity. In this post, we’ll look at ten practical strategies for staying active at work. These techniques will improve your overall job satisfaction and productivity while also improving your physical well-being.
1. Stand Up and Stretch Regularly
One of the main causes of physical inactivity at work is sitting for extended periods. Make it a routine to stand up and stretch your body at regular intervals to counteract this. On your phone or computer, set an alarm or a reminder to remind you to do it every hour. Simple stretching exercises can ease tension in your muscles and enhance blood flow, making you feel more alert and focused.
To stretch effectively, you should stand up, extend your arms above your head, and hold that position for 10 to 15 seconds.
- At the waist, bend forward and try to touch your toes. Hold for 10 to 15 seconds.
- To release tension, roll your shoulders back and forth.
- While seated, do knee raises and ankle circles to activate your lower body.
2. Walk or Bike to Work
Consider riding a bike or walking if it’s a fair distance to your place of employment. This not only gives you a chance to get some exercise but also lowers your carbon footprint and lessens traffic. You can also exit a stop or two sooner from public transportation and then walk the entire distance to the office.
Walking or bicycling has the following advantages:
- Improves cardiovascular health and stamina.
- Lowers anxiety and tension.
- Aids in fostering a sense of connection with the environment.
- Reduces the cost of transportation.
3. Take the Stairs Instead of the Elevator
By choosing the stairs over the elevator, you can easily increase your daily physical activity. A good cardiovascular workout that works several muscle groups is stair climbing. If your workplace is on a higher floor, you can begin by going up a few flights of stairs and gradually extending the distance over time.
4. Desk Exercises
Desk workouts are a fantastic way to stay active while working. Stretching and muscle-toning exercises can be done covertly throughout the day to keep your body active.
Try These Desk Exercises:
- Lifting your legs while seated helps your quadriceps get stronger.
- Chair squats: Stand up and squat down while supporting yourself on your office chair.
- Workstation push-ups: Do push-ups at your workstation.
- Shoulder shrugs: To release stress, lift and lower your shoulders.
5. Standing Desk or Convertible Desk
Your exercise level can be greatly increased by purchasing a standing desk or a convertible workstation that enables you to alternate between sitting and standing. Standing as you work not only cuts down on the amount of time you spend sitting but also helps with posture and lowers your risk of developing back pain.
Standing desk advantages include:
- Lower risk of obesity and metabolic problems.
- Improves posture and lowers the chance of musculoskeletal issues.
- Improves focus and alertness.
6. Active Transportation
If it isn’t practical to commute by foot or bicycle, think about taking public transportation or joining a carpool. By walking to and from bus stops, train stations, or pick-up locations for carpools, you can add more physical activity to your daily routine. It’s a simple adjustment that, with time, can have a significant impact.
Benefits of Active Commuting:
- Reduces stress by avoiding traffic jams.
- Your carbon footprint is reduced.
- If carpooling, promotes social contact.
7. Lunchtime Workouts
Take advantage of your lunch hour to work out briefly. Many places of employment have gyms on-site, or you can find a park or fitness facility nearby to fit in a 30-minute workout. A workout in the middle of the day, whether it be weightlifting, yoga, or a brisk stroll, can revive your energy and focus for the rest of the day.
8. In-Progress Meetings
Suggest active meetings to encourage a healthier culture at work. Plan standing or strolling meetings rather than gathering at a conference table. These options promote teamwork and creativity while maintaining everyone’s physical activity.
Benefits of Active Meetings:
- Enhanced creativity and idea generation.
- Better relationships and team spirit.
- Less time spent sitting down at work.
9. Use Technology to Your Advantage
You can keep active in your workplace by using a variety of mobile apps and wearables. Fitness trackers and apps may measure your steps, prompt you to get up, and even provide quick workout regimens. Those with busy schedules will find these tools to be extremely helpful.
Fitbit, Apple Watch, MyFitnessPal, and 7-Minute Workout are some popular fitness apps and wearables.
10. Stay Hydrated
Throughout the day, drinking enough water to keep you hydrated and encourage frequent toilet breaks can help. These intermissions give you a chance to get up, move around, and stretch your legs. Additionally, sustaining general health and energy levels requires staying hydrated.
- Keep a water bottle near your desk as a reminder to stay hydrated.
- Create recurring reminders to consume water.
- For diversity, choose herbal tea or infused water.
Final Thoughts
Adding physical activity into your workplace is crucial for improving your productivity and overall well-being in addition to helping you stay healthy. These five techniques, which range from stretching and using standing desks to active commuting and using technology to check your fitness, can significantly alter your daily routine.
You can live a healthier and more enjoyable working life while reducing the negative impacts of a sedentary lifestyle by making a conscious effort to stay active at work.
