10 Tips for Staying Active at the Office

Stay fit and energized even during long work hours.

Check out our top 10 tips for incorporating physical activity into your office routine. Stay productive and healthy!

”Movement is a medicine for creating change in a person's physical, emotional, and mental states.”

- Carol Welch

Desk Exercises

Integrate simple exercises that can be done at your desk, like leg lifts, seated marching, or chair squats.

Incorporating desk exercises into your daily office routine is an effective and convenient way to stay active. These exercises can range from simple leg lifts, which involve lifting your legs straight out while seated, to seated marching, where you mimic a marching motion while sitting. Chair squats are another excellent option; they involve standing up from and sitting down in your chair repeatedly. These activities can be done in short bursts, requiring only a minute or two, making them easy to fit into a busy schedule. Additionally, they offer the benefit of being low-impact, reducing the risk of strain or injury.

Desk exercises help in improving circulation, maintaining muscle tone, and reducing the stiffness and discomfort associated with prolonged sitting. They also contribute to increased energy levels and better focus, enhancing overall productivity. To make these exercises a habit, consider setting reminders on your computer or phone. You can also pair them with regular tasks, like doing leg lifts every time you read an email. Overall, desk exercises are a practical and efficient way to integrate physical activity into your workday without needing extra time or equipment.

Standing Desk Option

Use a standing desk or a convertible desk that allows you to alternate between sitting and standing throughout the day

The standing desk option is your gateway to a dynamic office experience. Imagine a workspace where you're not confined to a chair for hours on end but have the freedom to effortlessly switch between sitting and standing whenever you desire. Visualize the relief as your back thanks you for sparing it from prolonged pressure. Standing desks are not just pieces of furniture; they're your partners in promoting better posture and reducing the perils of sedentary work life.

The magic happens as you shift your weight, engage your core, and improve your overall well-being. These desks are not one-size-fits-all; they're customizable, accommodating your height preferences and ergonomic needs. To make the transition, begin with short stints of standing and gradually extend your upright time. And with anti-fatigue mats as your sidekicks, comfort and health become your allies in this office revolution.

Walking Meetings

Opt for walking meetings instead of traditional sit-down meetings to encourage physical activity and boost creativity during discussions.

Instead of sitting in a conference room, suggest walking meetings. This can be especially effective for one-on-one meetings or brainstorming sessions.

Imagine a meeting room without walls, where the agenda unfolds under the open sky, and discussions are accompanied by the rhythm of footsteps. Welcome to the world of walking meetings, a refreshing departure from the usual boardroom gatherings. Picture the freedom of conversing while on the move, where your creativity thrives and the boundaries of indoor meetings are left behind. In walking meetings, the path to productivity is paved with the benefits of physical activity. Whether it's a one-on-one chat or a brainstorming session, the change of scenery inspires fresh ideas and amplifies concentration. And let's not forget the informality that fosters open and collaborative discussions. So, trade in your conference room for a stroll, embrace the outdoors, and infuse your meetings with the vitality of motion—where every step is a stride toward more dynamic and creative exchanges.

Active Commuting

Walk or cycle to work if possible, or park further away and walk part of your commute to add more steps to your day.

Envision a daily commute that doubles as a fitness routine, where getting to work means getting active. Picture yourself walking or cycling to the office, with each pedal stroke or step taking you closer to your destination and improved health. Imagine the freedom of ditching the usual cramped bus or subway ride and opting for a refreshing walk or bike ride instead.

Active commuting not only saves you money and time but also transforms your daily journey into an opportunity for physical activity. As you embrace this active lifestyle, envision the positive impact on your fitness, energy levels, and overall well-being. So, lace up your sneakers or hop on your bike, and let your daily commute become a refreshing and invigorating part of your day.

Stretching Breaks

Take short breaks every hour to stretch your arms, legs, neck, and back, reducing muscle tension and improving circulation.

Think of stretching breaks as your secret weapon against the rigors of the office. Imagine a simple pause every hour to stretch your arms, legs, neck, and back, like a reset button for your body and mind. As you reach for the sky or gently twist your torso, feel the tension dissolve and your muscles rejuvenate.

Picture yourself returning to your desk with renewed vigor, ready to conquer tasks with increased focus. These short bursts of stretching are not just physical; they are mental respites, offering clarity and revitalization amid the demands of the workday. So, when the clock strikes the hour, take a moment to stretch and breathe, and embrace the power of these brief escapes from your desk.

Stair Usage

Choose stairs over elevators for short distances, incorporating a bit of cardio exercise into your daily routine.

Visualize a daily routine where you effortlessly incorporate cardio exercise into your work life. Instead of waiting for the elevator, picture yourself taking the stairs with ease, making each ascent a step toward better fitness. Imagine the satisfaction of reaching your destination knowing that you've given your heart a healthy workout.

Climbing stairs is not just a means of reaching your office; it's an opportunity to elevate your cardiovascular health. It's a chance to get your blood pumping and your lungs working, all while you effortlessly integrate physical activity into your day. So, next time you're faced with the choice between stairs and an elevator, envision the impact of those extra steps and choose the path to a healthier, more active you.

Desk Ergonomics

Set up your workspace with ergonomic furniture and accessories to encourage good posture and movement.

Consider your workspace as not just a place to work but a zone where your health and comfort are top priorities. Visualize an ergonomic oasis, where your desk and chair are meticulously arranged to support your body and promote good posture. Imagine the luxury of a keyboard tray that aligns perfectly with your hands, an ergonomic chair that cradles your spine, and a monitor stand that brings your screen to eye level.

Think about how these subtle adjustments can transform your office experience, reducing strain and fatigue while enhancing productivity. These ergonomic enhancements are not just conveniences; they are investments in your well-being. So, embark on a journey of desk ergonomics, where comfort and health are paramount, and every workday is a step toward a healthier you.

Lunchtime Activities

Use part of your lunch break for a brisk walk, a quick gym session, or a yoga class to boost energy for the afternoon.

Imagine a lunch break that goes beyond the mundane routine of desk dining. Picture yourself using part of your midday respite for a brisk walk in the nearby park, a quick gym session, or a revitalizing yoga class. Visualize how these activities can elevate your energy levels and mental clarity, setting the tone for an afternoon of productivity.

Your lunch break is not just a time to eat; it's an opportunity to prioritize your physical and mental well-being. As you make these activities a part of your daily routine, envision the positive impact on your health and work performance. So, let your lunchtime become a gateway to fitness and vitality, making each break a step toward a healthier and more energized you.

Water Breaks

Stay hydrated and use trips to the water cooler as a reason to get up and move more frequently.

Picture a workday where hydration is your secret weapon for staying active and alert. Imagine the simple act of getting up from your desk to refill your water bottle as an opportunity to stretch your legs and recharge. Visualize yourself taking short walks to the water cooler, using these moments not just for hydration but also for a quick break from your tasks.

Staying hydrated is not just about quenching your thirst; it's about infusing your day with micro-moments of movement and refreshment. As you prioritize water breaks, envision the positive impact on your energy levels and focus. So, keep that water bottle handy, and let it become a catalyst for your physical activity and well-being throughout the workday.

Team Fitness Challenges

Organize or participate in workplace fitness challenges, such as step count competitions or group walks, to motivate yourself and your colleagues to stay active.

Envision a workplace where fitness isn't just a solitary pursuit but a communal adventure. Picture your colleagues joining you in step count challenges, group walks, or friendly competitions related to fitness goals.

Visualize the camaraderie and motivation that come with team fitness challenges, where you cheer each other on and celebrate milestones together.

Deskercise: Work smarter and healthier!

Implementing these practical tips into your office routine can transform the way you work and feel. By making small, intentional changes, you can enhance your physical well-being, boost your productivity, and infuse your workday with energy and vitality.

So, take that first step today, and discover the difference these simple strategies can make in your daily office life.