If you have a desk-bound job, it may seem impossible to get out of the sedentary behaviour of sitting and move throughout your workday. But with some little changes, you can be a lot more active – bettering your energy levels and boosting focus and productivity.
Here are 10 ways to add more movement into your workday.
1. Invest in a standing desk
Desks are typically designed to sit at, but a standing desk flips this concept on its head. Higher than a usual desk, a standing desk lets you use your computer while on your feet.
Standing for all or part of your work day will improve your balance and strengthen your leg muscles. Simply standing burns more calories than sitting and can reduce your risk for obesity, diabetes and cardiovascular disease. All big wins.
2. Have standing meetings
When you gather with your team to discuss things, instead of sitting around a table, try standing up. This breaks the habit of swapping one chair for another.
Even better, you can encourage your colleagues to do the same and create a more active office for everyone.
3. Take walking calls
Another way to integrate more movement in your workday is pacing the room or halls when you’re on a call. Pacing not only increases your activity levels but may also help increase creativity – a win-win for both you and your team.
4. Visit your colleagues in person instead of emailing them
It’s easy to flick an email to a colleague who is mere metres away, but getting up and going to them is a surefire way to being more physically active. Plus, you’ll probably get a response much faster than if you stayed at your desk.
5. Move your rubbish bin away from your desk
Another simple way to add more movement into your workday is moving the position of your rubbish bin. If it’s under your desk, right by your feet, then you’ll just throw your scraps away without any physical effort. But if the bin is in the corner of the room, you’ll have to get up and dispose of your rubbish. Think of all the stretching your legs will get!
6. Walk during lunch
After you’ve finished your lunch, take a walk (and if you can, take it outside). As well as giving you a breath of fresh air, a walk can keep you energised for the rest of the workday and help you avoid that afternoon slump.
7. Take movement breaks
If your office allows it, get into the habit of taking movement breaks. Even just a few minutes of physical activity every hour can do wonders for your body and your mind. Whether it’s dynamic stretches or some cardio like jumping jacks and squats, find something that works for you. If you need to, set a reminder so you don’t miss out on your dose of movement.
8. Turn waiting time into moving time
The workday can be made up of lots of moments of waiting. Waiting for the printer, waiting for the microwave, waiting for a file to download. These moments are the perfect opportunity to get your body moving. Even something as simple as calf raises or arm circles can make a difference and up your daily physical activity levels.
9. Use the stairs instead of the elevator
A popular recommendation, and rightfully so, take the stairs instead of the elevator when you can. Walking up and down the stairs can burn three times as many calories as standing or light walking. It can also increase your cardio fitness level, reduce the risk of disease, and boost your overall fitness.
10. Park further away
If you take the car to work, park a few streets further away than you have to. That way, you’re getting extra steps before and after work. Doing this five times a week really adds up to a healthier, more active lifestyle.
Conclusion
Adding more movement into your workday, and avoiding long stints in sedentary positions, will benefit your physical and mental health in a multitude of ways. With simple adjustments and adding activity to things you already do, you should be able to start moving (and keep moving) at work and reap all the benefits of doing so.