Struggling to stay active with your office job? Follow these 7 life changing tips

Are you tired of feeling lazy and sedentary during long office hours? Well, it’s time to stand up and reclaim our vitality, fellow employees! Maintaining an active lifestyle at work might seem challenging, but fear not. We have a few tips to keep you active throughout the day. From morning exercise routines to sneaky stretches and active phone call maneuvers, we’ve got you covered. So, get ready to transform your 9-5 routine with these tips on how to stay active at work.

Maintaining an active lifestyle in the workplace isn’t just a matter of personal convenience or preference, it’s critical to your overall well-being. Numerous studies have highlighted the negative effects of prolonged sitting and a sedentary lifestyle on our health. A study published in the British Journal of Sports Medicine found that sitting for a long time increases the risk of cardiovascular disease, obesity, diabetes and even some cancers. Additionally, sitting for long periods can lead to musculoskeletal issues, such as back pain and stiffness.

On the other hand, incorporating physical activity into your workday has been shown to have numerous benefits. A study published in the Journal of Occupational and Environmental Medicine found that employees who engage in physical activity during work hours reported improved concentration, increased productivity, and reduced stress levels. Regular movement breaks have also been linked to better mood and improved cognitive function.

How to stay active at work?

For people who have office jobs that just involve a lot of sitting and working in the office, here are some tips for staying active during the day.

1. Start your day with exercise

Start your day by engaging in some form of exercise. Whether it’s a brisk walk, yoga, or a quick workout routine, dedicating just 15 to 30 minutes in the morning can energize your body and set a positive tone for the day ahead. Morning exercise has been shown to improve mental clarity and productivity, resulting in a more active day overall.

2. Incorporate movement breaks

Sitting for long periods can be harmful to your health. Combat this by taking regular movement breaks throughout the day. Set an alarm or use a reminder app to ask you to get up, stretch or walk every hour. These short breaks improve circulation, relieve muscle stiffness, and refresh the mind.

3. Opt for active transport

Whenever possible, choose active modes of transport. Instead of driving, consider walking or cycling short distances. If public transport is part of your routine, get off early and walk the rest of the way. Not only will you get some exercise, but you’ll also help reduce your carbon footprint.

4. Choose stairs over elevators

Avoid the temptation to take the elevator whenever possible. Opt for the stairs instead, as climbing stairs is a great way to engage your leg muscles and get your heart rate up. Doing this regularly can improve cardiovascular fitness and strengthen the lower body.

Read also: Simple and healthy: even going down the stairs can be a good workout

5. Make the most of your lunch break

Instead of spending your entire lunch break sitting at your desk, use the time to be active. At least take a walk outside. Physical activity during your lunch break not only helps burn calories but also rejuvenates your mind and improves productivity for the rest of the day.

6. Stand up or move around during phone calls

When you get a phone call, take the opportunity to get up and move. Whether you walk around your office or do gentle stretching exercises, this simple practice can keep you active and prevent prolonged periods of sitting. Consider investing in a speakerphone to allow for more movement during phone calls.

7. Set reminders for regular water intake

Hydration is essential for maintaining energy levels and overall health. Set reminders on your phone or computer to drink water throughout the day. Not only will this keep you hydrated, but it will also prompt you to get up and move around to refill your water bottle, providing little periods of activity.

8. Take active breaks during your screen time

In today’s digital age, we spend a significant amount of time in front of screens, whether for work or pleasure. Combat the sedentary nature of screen time by taking active breaks. Set a timer to remind you to take a short break every 30-60 minutes. During these breaks, engage in some exercises or desk stretches. Not only will this break up long periods of sitting, but it will also refresh your mind and improve your concentration when you return to the screen.

Remember, small changes can make a significant difference. So get started today and reap the rewards of an active and energetic life!