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Simple methods to get more active at work

Experts frequently advocate walking at least 10,000 steps every day to obtain optimal health. However, for individuals who work in sedentary office jobs, this can appear to be a daunting endeavor. Here are some easy ways to stay active during the day.

Walk or ride your bike

If you can bike, walk, or run to work, this can be a wonderful way to get more action into your day-and you’ll arrive feeling refreshed and energized, with a clear mind.

Of course, not everyone lives close enough to make this a viable option, but you may still make at least part of your trip more active. Take the train part of the way and ride the rest, or get off the tram a few stops early and walk, or park a kilometer or two away.

Volunteer to help with the coffee run

Instead of having someone else pick up your coffee, tea, or smoothie, go out and get it yourself. Even better, instead of constantly settling for the closest option, make it a challenge to try a new spot every day for a week. A walk with coworkers is a quick and easy way to unwind, socialize, and get some extra physical activity.

Hold walking or standing meetings

We’ve all had meetings that lasted an hour but could have been completed in 15 minutes. Organize a standing meeting – studies suggest that this can be an excellent approach to boost productivity, ensure that things don’t drag on unnecessarily, and get you out of your chair.

Wear comfortable clothing and footwear

According to studies, wearing comfortable clothes and shoes to work increases your chances of being more active. It makes perfect sense – ascending the stairs in towering high heels or a stiff suit looks a lot less inviting.

Keep track of your steps

It’s much simpler to be active when you can see how much you’re actually moving. There is a reason why everyone wears activity monitors like Fitbit! Put one on your wrist and count how many steps you take in a typical day, then make a goal to increase that amount every day. Tracking your activities can be a great method to motivate yourself and remind yourself of your goals.

Consider using a standing desk

Standing up to work can be a terrific option if it is possible in your business. Standing activates more muscles and burns more calories than sitting, plus it might be beneficial to your back and posture.

Instead of calling or emailing, take a walk

Make the most of any opportunity to get up from your desk. Pretend you’re in the 1990s: instead of emailing or instant messaging your colleague across the room, head over to their workstation and have a face-to-face conversation with them. The steps add up, and you get the added benefit of social connection.


Spend some time stretching at your desk; rising up every 30 minutes to stretch out your chest and expand your spine, reversing the slumped position of sitting. This will relieve back and neck discomfort while also helping you feel more energized.

Get exercising during lunchtime

First and foremost, you must take a lunch break. Taking a break during the day is important for your mental health and wellbeing, and it’s also a good time to get some exercise. Instead of eating at your desk or sitting in the kitchen for your whole lunch break, make an effort to get up and exercise for at least some of the time. Take a step outside and enjoy the change of environment.

Take the stairwell

We all know we should take the stairs instead than the elevator, but how frequently do we? The goal is to make it a habit so that you don’t think of it as a choice you have to make every time. Begin by planning to take the stairs once a day, then gradually increase the frequency until it becomes automatic.

Begin an office fitness competition

Make it a challenge for your coworkers to be more active together. Making healthy decisions is usually simpler when you’re doing it in a group and have that support network there to motivate and encourage you.

Take breaks to move around

Schedule some time and set an alarm to remind you to take a break – then get up and go for a brief walk around the building or up and down the stairs. You don’t have to go for long; just make sure to take 5-10 minute breaks throughout the day. It will not only get you moving, but it will also help clear your mind so you can return to work feeling a little more rejuvenated.

Convert your idle time into productive time

Waiting for the photocopier, the microwave, or those annoying coworkers to leave the conference room you’ve reserved? Take a short walk or perform some light exercises such as calf raises or squats.