Updated: Jul 21, 2020
We're sitting too much as it is and it's dangerous. The average American spends more than seven hours sitting every day, and the more time you sit, the higher your risk of serious, potentially life-threatening health problems such as obesity, type 2 diabetes, and heart disease. Let's NOT sit around more during this time. So, what can you do about it?
Fortunately, there are simple changes you can make during the day — anywhere, even at the workplace — to improve your wellness.
1) Get up and move around the office once every 90 minutes.
When you’re nose-deep in work, it’s easy to lose track of time. Set up reminders on your phone or email every 60-90 minutes to get up and do a quick lap around the office. You can use this time to fill up your water bottle, go to the bathroom or catch up with coworkers.
2) Use your lunch break to move around outside.
So many Americans today work through their lunch break. When possible, take advantage of this time to walk outside and soak in the nice weather. Fresh air and vitamin D are often all you need to stay focused and push through the afternoon slump.
3) Stand up and stretch.
If you don’t have time to walk around the office every 90 minutes, use the opportunity to stand up and stretch instead. Stretching is a great way to increase energy levels, reduce muscle tension and get your body moving.
4) Pace around the office during conference calls.
Conference calls are the perfect time to be active. Put clients and coworkers on speaker, or use your mobile phone during meetings to move around without any trouble.
5) Do chair exercises at your desk.
You’ve been wanting to tone your arms for the summer — why not achieve your goals at the office? When you need a break, do a few reps of chair sits. You can even alternate between chair exercises and push-ups!
6) Hold standing or walking virtual meetings.
Many coworkers will welcome the opportunity to stand and stretch their legs for a moment. If you have a two-person meeting, consider going for a Zoom walk.
7) Fidget when you work.
Small movements and quick exercise breaks add up, especially in a sedentary workplace, so challenge yourself to stand, stretch or even tap a foot to bring motion into otherwise still parts of your day. Just remember to keep it professional!