Office workers are at risk. Therefore, for those who spend most of their time sitting, it is important not only to do morning exercises and engage in fitness in the evening but also to find opportunities for activity throughout the workday.
Tips for increasing activity:
Active commute. Try walking or biking to work. If the distance is too great, park your car a bit further from the office. When using public transport, get off one or two stops earlier.
Prioritize stairs. Climbing up and down the stairs is an excellent cardio exercise that can be done several times during the workday.
Move more throughout the day. Stand up when answering calls or writing messages. When discussing work matters with colleagues, it’s better to approach them and talk in person rather than calling. During free minutes, walk around the office, go to the store or for lunch on foot, and make a few trips to the water cooler.
Organize your workspace. Arrange items so that you have to get up to reach them.
Light stretching at your desk. Employers can create special areas for physical activity or install exercise equipment. If this is not possible, do simple exercises right at your desk:
- While near the printer, rise onto your toes and lower back down. This will help stretch your legs and activate your calf muscles.
- Sitting at your desk, raise your shoulders to your ears, then slowly lower them. Repeat this exercise 10-15 times.
A few minutes of activity throughout the day is much more beneficial than complete inactivity at your desk.
