Staying Active at Work

September 2017

If you’re like most adults, you spend most of your waking hours at work, and it could be taking a toll on your health. Sixty-nine percent of adults are obese or overweight, and many of us struggle to find time to work out and make healthy eating a priority. Get the most out of your work day with these tips to pick up the pace.

There’s no rule that says you have to sit when you meet. Try brainstorming on the go. Make your next catch-up with your boss a walking meeting and discuss project ideas with a co-worker while you take a few laps around the building.

Here are some other ways to stay active during the work day:

  • Walk during business calls. March in place or at least stand when you talk on the phone.
  • Skip the email or the call and walk down the hall to talk to a co-worker. Wear a fitness tracker to track your steps. Remember, walks to the vending machine don’t count!
  • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  • Stretching might sound too simple but can do wonders for the body! Stretching can stimulate more blood flow, increase energy levels, relieve stress and more.
    • Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, next extend the left hand.
    • Let your head roll over so that your right ear nearly touches your right shoulder. Using your hand gently press your head a little lower. Hold for 10 seconds, relax and then repeat on the other side.
    • Sit facing forward, turn your head to the left and your torso to the right and hold for a few seconds. Repeat 15 times, alternating sides.
    • Sitting up straight, try to touch your shoulder blades together. Hold and then relax.
    • With your arms raised over your head or with them on your hips, lean gently over to each side as far as you can safely go. You can do this a few times on each side at several times throughout the day.
  • Schedule physical activity time on your business calendar — and treat it like an important appointment.
  • Park at the far end of the parking lot or top floor and walk down the stairs.
  • Walk or take a bike ride around campus for a break during the work day or during lunch.

Source: American Heart Association, A Healthier You, and WebMD

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