We’re sitting too much and it’s dangerous. The average Britain 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. So, what can you do about it?
Fortunately, there are simple changes you can make during the day – anywhere, even at the work place – to improve your wellness with these 10 tips for the workplace and beyond.
Park a few streets away each morning and walk to work.
This allows you to start off your mornings energized and ready to take on the workday. If you take public transport, get off one stop earlier to squeeze in some light exercise
Take the stairs instead of the lift.
Waiting for the lift often takes just as long as walking up the stairs, so why not use this opportunity to get your heart rate up? Plus, you’ll get the chance to work your leg muscles.
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.
Ask questions and discuss issues face-to-face.
Rather than sending an email every time you have a question, go to your coworker’s office to discuss the issue face-to-face. This gives you a good excuse to get moving and a chance to more effectively hash out solutions in person.
Use your lunch break to move around outside.
So many people 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.
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.
Do chair exercises at your desk.
You’ve been wanting to tone your arms – 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!
Hold standing or walking 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 walk.
Fidget when you work.
Small movements and quick exercise breaks add up, especially in a sedentary work place, 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!
