Are you looking for ways to increase your activity during the workday? If so, you're in luck! Here are 12 simple yet effective ways to add more physical activity into your daily routine. Keep reading to find out more about how you can become more active in your workday and reap the health benefits associated with staying active.
How to Stay Active During the Day:
1. Get a Standing Desk
If you spend most of your day sitting, a standing desk may be the perfect way to counteract the negative effects of a sedentary lifestyle and introduce more physical activity into your workday. A standing desk is a desk that can be adjusted to standing height and can help you burn more calories while you work. Studies have shown that using a standing desk can help reduce fatigue and improve concentration, while also promoting better posture and reducing neck, shoulder and back pain.
When choosing a standing desk, look for one that is adjustable, so you can switch between sitting and standing throughout the day. Make sure the surface of the desk is large enough to fit all of your work supplies, and find a model that has an anti-fatigue mat built in. You should also consider getting an ergonomic chair or stool to alternate between sitting and standing.
Using a standing desk can be beneficial for overall health and well-being, as well as productivity. So why not give it a try? You’ll be surprised by how much better you’ll feel after just a few days of switching up your routine!
2. Take Phone Calls Standing Up
It can be difficult to fit in extra physical activity throughout the day, especially when you’re tied to a desk for long periods of time. One way to increase your activity levels is to stand up while on the phone. Making and receiving calls is part of many people’s workday and taking them while standing up can give you a chance to move around. This can help to break up long bouts of sitting time, which is important for maintaining good health and alertness.
If you use your cell phone to take or make calls, you can take the opportunity to walk around the office or outside. You could also opt for a hands-free headset, so you can keep your hands free for activities such as typing or filing. If you have a landline, consider using a cordless headset or investing in a standing desk so you can comfortably stand while talking on the phone.
The added movement that comes with standing up during calls can give you an extra boost of energy throughout the day. It also means that you’ll be able to stay more alert and focused on the conversation without being tempted to doze off. So, why not challenge yourself to make all your calls standing up from now on?
3. Have Walking Meetings
Do you have a meeting coming up? Instead of sitting in a conference room, take it outdoors! Walking meetings are a great way to get your team out of the office and to be more active throughout the day. This type of meeting allows your team to move, interact, and exchange ideas while getting the blood pumping.
It’s easy to do: all you need is a plan and comfortable shoes! You can plan a walking route around your office or neighborhood, or simply wander down the street. Walking meetings have been proven to improve focus and productivity while reducing stress. Studies also suggest that they promote creative thinking and better collaboration between team members. Integrating walking meetings into your routine can help maintain an active lifestyle, especially during long hours at a desk job.
So next time you have a meeting, opt for a walking meeting and watch your productivity soar!
4. Take the Stairs
If your office is on a higher floor of a building, taking the stairs is one of the easiest and most efficient ways to add more physical activity into your workday. Just five minutes of stair climbing is equivalent to a 30-minute walk at a moderate pace. It also tones your muscles, burns calories and helps improve your cardiovascular health. If you take the stairs for just 10 minutes a day, you can burn up to 100 calories. And the best part is that you don't even have to leave the office!
So the next time you need to make it to an important meeting on time, try taking the stairs instead of the elevator. If it's too far to walk in one go, break it up into small chunks by walking some flights and then taking the elevator for the rest. Even if you just take the stairs once or twice a day, this little bit of activity can make a big difference in your overall health.
5. Park Farther Away
If you're used to parking as close to the entrance of your work as possible, consider parking further away to increase the amount of walking in your day. You don't have to park miles away but by parking a few blocks further or in a different lot can make a difference. This will give you some extra steps and physical activity in your day which will help get your blood pumping and improve your overall fitness. Make sure to wear comfortable shoes and take your time strolling back to the office. Enjoy the fresh air, be mindful of your surroundings, and get your body moving!
6. Invest in a Fitness Tracker
If you want to stay active during your workday, one of the best investments you can make is in a fitness tracker. A fitness tracker can help you measure and monitor your physical activity and make sure you are meeting your activity goals throughout the day. It can also motivate you to get up and move around more often. With a fitness tracker, you can easily set reminders that tell you when to stand up and move around or track your steps so you can make sure you're getting enough exercise. Plus, having a fitness tracker makes it easy to stay accountable and track your progress over time.
7. Set Daily Physical Activity Goals
Setting daily activity goals is a great way to keep yourself on track and motivated to stay active throughout your workday. It doesn’t matter what type of goals you set—it could be as simple as standing up and stretching every hour, or taking a five-minute walk during your lunch break. The key is to make sure the goals are attainable and that you have a plan for reaching them.
When creating your goals, think about what would be most beneficial for your health and fitness. Maybe it’s setting a goal to walk 10,000 steps every day or taking a lunchtime yoga class. Maybe you want to set a goal to take the stairs instead of the elevator for a certain amount of time. Whatever it is, make sure it’s something you can realistically achieve and that will help you stay active throughout the workday. Incorporating these activities can also contribute to maintaining a healthy weight.
Don’t forget to track your progress! Keeping track of your progress will help you stay motivated and accountable. Consider downloading a fitness tracking app or using a spreadsheet to record your daily activity goals. This will also help you see what’s working and where you need to make adjustments in order to reach your goals.
Staying active during the workday can seem like a daunting task, but with the right strategies and support, you can easily become more active in your day-to-day life. Setting daily activity goals is one of the best ways to ensure that you stay on track and reach your overall wellness goals.
8. Take Active Breaks
Sometimes the most productive thing you can do is to take a break from your work. But instead of sitting and scrolling through social media, why not use that time to get up and get active? Taking active breaks throughout your workday can help you stay energized and focused. Here are some ideas for taking active breaks:
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Take a walk around your building or office complex.
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Do a few sets of squats or jumping jacks.
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Go outside and take in some fresh air.
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Stretch at your desk.
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Walk up and down stairs.
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Do some yoga poses or light stretching exercises.
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Climb up and down a flight of stairs.
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Take a dance break with a few of your coworkers.
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Go for a quick jog or bike ride during your lunch break.
Active breaks don't have to take up a lot of time either. A few minutes here and there can make a huge difference in your energy levels and productivity. So if you want to get more out of your workday, try taking active breaks throughout the day!
9. Join an Employee Well Being Program
Employee wellness programs are an excellent way to boost productivity and improve your overall health. Many companies offer employee wellness programs that encourage physical activity, nutrition education, and stress management. These programs can be a great way to increase your daily activity levels and stay healthy. With the help of the program, you can track your progress, set goals for yourself, and get support from co-workers. This is a great way to stay motivated and make sure you're taking care of yourself. By joining an employee wellness program, you'll be able to work towards bettering your physical and mental health while also helping your company reach its goals.
10. Do Office Exercises
If you're looking for an easy way to stay active in your workday, office exercises are the answer. Office exercises are simple, low-impact movements that can be done right at your desk or workspace and don't require any special equipment.
Try doing a few sets of desk push-ups, tricep dips, squats, or calf raises while you're on the phone or working on the computer. For more ideas, there are lots of online tutorials and videos that can show you the right form and techniques for various office exercises.
To maximize the benefits of office exercises, break up your workday with regular activity breaks. Take five to ten minutes every hour or so to do a few sets of exercises. This will not only help you stay physically active during the day, but it can also help improve your mental focus and productivity.
So next time you're feeling sluggish at your desk, take a few minutes to get up and do some office exercises. You'll be surprised at how much better you feel!
11. Stand Up When You Can
One of the best and easiest ways to increase your activity levels throughout the day is to stand up when you can. Standing up has been shown to improve blood circulation, burn more calories, and increase focus. Make a point to stand whenever possible - for example, stand up when answering the phone or when in conversation with a coworker. You could also try setting a timer every hour as a reminder to get up and move around. Also, think about adding a sit-stand desk to your workspace, which allows you to switch from sitting to standing throughout the day.
12. Maximize Your Lunch Break
Maximizing your lunch break is a fantastic way to stay active during the workday. Instead of sitting at your desk or in a break room, try to incorporate some physical activity into your lunch break. Here are a few ideas:
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Take a walk outside: Even a short walk around the block can be beneficial for your physical health and overall well-being. It’s a great way to get some fresh air and clear your mind.
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Use a standing desk: If your office has a standing desk, try using it during your lunch break to stay active and avoid prolonged periods of sitting.
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Do some stretching: Stretching can help improve your flexibility and reduce muscle soreness. Try doing some simple stretches at your desk or in a break room.
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Take a fitness class: If your office offers fitness classes during lunch, try to take one to stay active and learn some new physical activities.
By making the most of your lunch break, you can boost your physical health and overall well-being, helping you stay energized and focused for the rest of the day.
