How to be More Active at a Desk Job

Many of us spend a significant portion of our day sitting at a desk in front of a computer. While this may be necessary for our job, it can be detrimental to our health. Research shows that sitting for long periods of time can lead to weight gain, heart disease, and other health issues. However, there are many ways to incorporate physical activity into your workday, even if you have a sedentary office job.


Here are Some Tips to Help You Be More Active at Work:

Take Frequent Breaks

One of the easiest ways to stay active at work is to take frequent breaks. Try to stand up and move around for a few minutes every hour. This can help prevent stiffness, improve circulation, and increase productivity. You can set a reminder on your phone or computer to prompt you to take breaks throughout the day.

Stand Up and Stretch

Sitting for long periods can cause stiffness and tension in your muscles. Taking a few minutes to stand up and stretch can help alleviate this tension and improve your flexibility. Try stretching your arms, neck, shoulders, and back while standing. You can also try some simple yoga poses like downward dog or mountain pose to stretch your entire body.

Use a Standing Desk

Using a standing desk is a great way to incorporate more physical activity into your workday. Standing desks are designed to be adjustable, so you can switch between sitting and standing throughout the day. Standing can help improve your posture, burn more calories, and increase energy levels. If your workplace doesn't offer standing desks, you can also invest in a portable standing desk or a desk riser.

Take the Stairs

Instead of taking the elevator, try taking the stairs whenever possible. This is an easy way to incorporate more physical activity into your day. If you work on a high floor, start by taking the stairs for one or two floors, and gradually increase as you get fitter.

Walk During Lunch

Instead of eating lunch at your desk, try taking a walk outside. Walking during lunch can help you get some fresh air, relieve stress, and increase physical activity. You can also invite colleagues to join you for a walking meeting or a stroll around the block.

Hold Walking Meetings

Instead of sitting in a conference room, try holding walking meetings. This is a great way to get some fresh air and exercise while still being productive. Walking meetings can also help stimulate creativity and improve collaboration.

Use a Fitness Tracker

A fitness tracker can help you keep track of your physical activity and motivate you to move more throughout the day. Many fitness trackers are designed to sync with your phone or computer, so you can track your progress and set daily goals. You can also use a pedometer app on your phone to track your steps.

Join a Fitness Group

Many workplaces have fitness groups or clubs that meet before or after work. Joining one of these groups can help you stay accountable and motivated to exercise. You can also connect with colleagues who share your fitness goals and interests.

In conclusion, staying active at work is essential for maintaining good health. By incorporating these simple tips into your daily routine, you can increase your physical activity and stay healthy and productive at work. Remember, small changes can make a big difference, so start implementing these tips today!

Cassie Whittaker Cassie is the Communications Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2020.

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