The greatest harm from insufficient physical activity is felt by office workers. For those who spend a lot of time at their desks, it is important not only to exercise in the morning and evening but also to find ways to be active during the workday.
Tips from the RCHP:
- If possible, commute to work by bicycle or on foot. If your office is far away, park your car a few blocks from your destination. When using public transport, get off a few stops early.
- Prefer the stairs to the elevator. Climbing and descending stairs is an excellent cardio exercise that can be incorporated into your daily routine.
- Try to sit less and move more. Stand up when answering phone calls or sending messages. Communicate with colleagues face-to-face instead of calling. During breaks, take a walk around the office or go get water from the cooler.
Remember, movement is life. Rearrange your workspace so that you have to get up to reach necessary items.
- Regularly stand up from your desk and do small stretches. It would be great if employers created conditions for physical activity, such as equipping special areas for exercise. If this is not possible, you can perform simple exercises right at your workstation.
- For example, while standing at the printer waiting for your printout, rise onto your toes and lower yourself without touching your heels to the floor. This will help stretch your legs and strengthen your calf muscles.
- Sitting at your desk, lift your shoulders to your ears and then slowly lower them. Repeat this 10-15 times.
Don't forget that even small physical activities lasting 10-15 minutes are much more beneficial than prolonged sitting without movement.
