Long days at the office can wear us down in many ways. Here are some tips and tricks to stay physically active at work!

1. How do I keep myself active at work?
2. How do I keep myself active all day?
3. What are 6 ways you can become more active?

How do I keep myself active at work?

For many of us, our workday consists of long periods sitting down. That may be sitting all day at a desk, attending meetings or connecting virtually. It is more important than ever that we are mindful of staying active throughout the workday.

There are some immediate strategies that can help us get a few extra steps in such as taking the stairs in place of an elevator or escalator ride, or making sure to stand and stretch at regular intervals throughout the day. Movement breaks improve metabolism and increase blood flow producing more energy and boosting productivity. Many offices have moved to stand-sit desks to support employees who are looking to be more active at work. These desks adjust to give individuals the ability to stand while working on tasks they normally would sit during and are ergonomically designed to support good posture and regulation. Standing burns more calories than sitting and has neurological advantages including improvements to executive functioning and working memory capabilities.

How do I keep myself active all day?

We live in an era of personal technological devices that can help us monitor our daily physical fitness and motivate us to increase our heart rate and activity levels. Taking cues from our Fitbit or Apple watch while at work can help us find creative ways to increase our step count by holding standing or walking meetings, offering to deliver interoffice messages personally instead of emailing, or doing a step circuit during break times. Being open with your employer about your desire to stay active while being productive at work may lead to helpful accommodations that allow you to stay healthier at work—after all a healthy employee misses less time and is often more efficient and effective.

What are 6 ways you can become more active?

1. Replace the commute to work with an active option such as cycling or walking. If the commute is too far and driving is a must, park a few blocks away to get in some extra steps. If you work from home, consider planning a pre-work exercise program or a brisk walk.
   
2. Try an alternate seating option such as an exercise ball, stability stool, or a standing desk so that your core muscles are engaged steadily to help you improve balance and stay focused.
   
3. Plan the longest routes from your office to the copier, water cooler and boardroom just to get your extra steps in and always choose the stairs!
   
4. Plan to take a walk/run break at lunch. The benefits abound; daylight, endorphins, increased cardio, bonus steps and an energy renewal.
   
5. Organize your desk and office space to require you to stand and retrieve supplies, obtain resources, and access files. This will prevent you from sitting static for long periods and build necessary stretching into your routine. These may seem like small movements but they add up over the course of a day.
   
6. Make time for movement. Stand, stretch, bend, and breathe. Sitting and screen time can be very draining, movement breaks stimulate the brain, keep you regulated and stretching relieves tension and stress.