By now, you’ve probably heard that sitting down all day is killing you. And we’d venture to guess that you’re pretty tired of hearing about it, so we won’t bore you with a jumble of statistics (though if you do want cold hard facts, we’ve got those
). Sitting is a necessary evil, and while sometimes you just have to bite the bullet, here are five easy ways to move more at work.
1 – Get Up, Stand Up
Standing up for part of your workday is an easy way to stay active. You naturally fidget, move and sway when you’re standing. Throw on some headphones, blare your favorite tunes and you might even find yourself dancing. If you’re feeling brave, you could try to convince your boss
to invest in a sit/stand desk for you, or take matters into your own hands by fashioning a DIY standing desk
2 – Break Well, Break Often
The average person can concentrate for just 18 minutes, and that’s a generous estimate given our increasingly shorter attention spans. Our brains aren’t conditioned to work for long, arduous amounts of time, so take a break at least once every hour. Walk to the bathroom that’s farthest away from your desk. Walk around while you make a phone call. Walk over to your friend’s cubicle to catch up. Walk to get lunch, or to fill up your water bottle. Make the most of these little opportunities to get moving.
3 – An Active Hour
Another great way to move more during your workday is by turning your lunch hour into an active hour. If you’ve got a dog running around the office, take him or her for a long walk. Drop by a yoga studio near your office for a quick class. Bring a change of clothes and go on a long run. You’ll be more awake, alert and productive when you return to your desk, and hopefully, a little happier.
4 – A Team Effort
Another great way to keep moving during work is by encouraging your coworkers to get involved! Try organizing some sort of group exercise at the top or bottom of every hour– perhaps something as simple as 10 pushups or 20 jumping jacks. Brief, yet intense, interval training has nearly the same health benefits as long-term endurance training, and it can be easily integrated into your workday. For exercise ideas, check out the Scientific 7-Minute Workout
via the New York Times.
5 – Ten Points for Creativity
Adjusting your mindset is the first step toward maintaining a commitment to move more during the day. Train yourself to think: How can I move more today? What can I do to remain active throughout the day?
It might take some time, and it will take some effort, but pretty soon, taking the stairs instead of the elevator will feel like an automatic decision. Pretty soon, it will feel like second nature to stand up during long conference calls. Pretty soon, it will be completely ordinary for you to have walking meetings
outside in the sunshine. And pretty soon, you’ll be a happier, more alert and more productive version of yourself.
How do you keep moving during the workday? Tell us in the comments!
Check out more MoveMore ideas by reading Lose Weight, Get Time Off
and Five Free Apps to Help Keep You Healthy