We know being more active improves health. However, this can be difficult if you must sit all day. When we sit too long the risk for diseases like obesity, type 2 diabetes, and some cancers can increase. Sitting for too long has also been shown to slow the metabolism and weaken muscles and bones.
Increasing Activity Has Many Benefits
More movement throughout the day not only improves health, but also increases productivity, releases stress, and can help you lose weight.
Here is a list of ideas to help you get more movement into your day:
- Set a timer to go off every 15-30 minutes, whatever works for you, to do something active, even if just for a few minutes.
- Stretch from your chair, walk around the office, and get some water.
- Split up tasks like bathroom breaks, picking up printer jobs, or visiting a coworker into multiple trips.
- Walk around while on a phone call.
- Include movement into your lunchtime, even if it is only five minutes.
- Take the farthest parking spot wherever you go.
- Use the stairs instead of the elevator.
- Use a smaller water bottle or cup to increase your trips to refill it.
- Ask your manager about trying standing meetings.
- Move commonly used items like the stapler, printer, etc. to a distance that requires you to get up and move to use them.
- Try chair stretches:
- Roll your neck from side to side
- Take a deep breath and reach up with both arms
- While sitting, put your legs out in front of you and reach for your toes
- While sitting, straighten one leg out in front of you and hold for 30 seconds before switching sides
- While sitting, place your ankle on top of your opposite knee, lean forward as far as you can, and hold for several seconds, then switch legs
- Clasp your hands behind your back and hold with your back straight
Remember, the more activity the better – but any activity helps!