People who spend a lot of time sitting need not only to do morning exercises and engage in fitness in the evening but also to try to maintain activity throughout the workday.
Helpful tips:
Use active modes of transportation to work. Walking or biking are excellent options. If the distance is long, park your car a few blocks away from the office. When using public transport, get off a couple of stops earlier.
Prefer stairs to elevators. Going up and down stairs is a great cardio exercise that can be done several times throughout the day.
Increase physical activity during the workday. Stand up when answering calls or writing messages. If you need to discuss something with a colleague, it’s better to approach them in person than to call. During your free time, take a walk down the hallway, go to the store or lunch on foot, and make several trips to the water cooler.
Organize your workspace. Arrange items so that you have to stand up to reach what you need.
A little warm-up at the workplace. If possible, employers can create special areas for physical exercises or install fitness equipment. If this is not feasible, perform simple exercises right at your desk:
- While waiting at the printer, rise onto your toes and lower your feet. 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 10-15 times.
Even 10-15 minutes of physical activity during the day can significantly improve your well-being compared to prolonged sitting at a desk.
