Move More At Work!
Many jobs require prolonged periods of sitting, working on a computer or talking on the phone. Research is reporting that prolonged sedentary activity is associated with increased health risks such as diabetes, heart disease and cancer.
Just because we have to work on a computer or talk on a phone during the work day doesn’t mean we can’t find ways to move more. We should all be sitting less and moving more! It’s easy to sneak in activity throughout the course of a work day.
Below are some tips:
- Get up from your desk and take a 1-3 minute break every 30 min – 1 hr. Walk to your co-workers desk versus emailing. Stand and pace during phone calls. Walk and pace the hallway. Walk to the furthest bathroom (drinking more water will help with this).
- Schedule a few 5-10 minute breaks during the day to take the stairs, walk the hallways, or even do walk-lunges.
- Use some type of fitness tracker to track your steps/miles. You can use a wearable fitness tracker or a smartphone app. Several health organizations recommend 10,000 or more steps per day.
- Replace your work chair with an exercise ball to sit on and fidget while you work.
- Pack your lunch and save time (and money) during lunch break to walk alone or with a co-worker. Don’t forget those walking shoes!
Easy exercises to do from your chair or desk!
- Pump both arms overhead and/or do arm circles for 30 seconds and rapidly tap feet on the floor. Repeat 3-5 times.
- Lift one leg off seat, extend it straight, hold for 2 seconds, lower, switch legs and repeat for a total of 15 times per leg.
- Do desk or wall push-ups. Stand up and place hands on desk or wall. Step back and do push-ups. Do 3 sets of 10-15.
Incorporating more movement throughout the course of your work day will help reduce stress, increase energy and help you to be more productive! It’s a win-win!
So go take a break and get your move on! Your mind, heart and body will thank you!