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Sitting all day at work? Don't forget to MOVE!

Updated: Jul 22, 2023

Incorporating regular movement into your daily work life is essential for maintaining a healthy lifestyle and preventing the negative effects of prolonged sitting or sedentary behavior. Here are some practical tips to help you incorporate movement into your workday:

  • Take Frequent Breaks: Set reminders to prompt you to take short breaks throughout the day. During these breaks, get up from your desk, stretch, and move around. Even a few minutes of walking or stretching can have a positive impact on your health

  • Stand and Walk: Whenever possible, choose to stand rather than sit. Invest in a standing desk or use a tall table or counter to work on your feet. Additionally, take walking breaks during lunchtime or schedule walking meetings instead of sitting in a conference room.

  • Incorporate Desk Exercises: Perform simple exercises at your desk to keep your body active. These exercises can include stretching your neck and shoulders, doing calf raises and stretches or squeezing a stress ball to engage your hand and arm muscles. Look for desk exercise routines or resources online for more ideas. Google has heaps of great ideas

  • Opt for Active Transport: If feasible, consider active modes of transportation for your commute. Walking or cycling to work can be an excellent way to incorporate exercise into your daily routine. If your workplace is far, you can still park your car or get off public transport a few blocks away and walk the remaining distance.

  • Use Active Breaks: Instead of scrolling through social media or browsing the internet during your breaks, engage in physical activities. Get off your phone, take a brisk walk around the office or outside, do a few minutes of stretching or yoga, or engage in a quick workout routine. These activities can boost your energy levels and enhance productivity. Sometimes the best exercises are done at random times throughout the day.

  • Join Workplace Wellness Programs: Many workplaces offer wellness programs or activities. Take advantage of these opportunities to participate in fitness challenges, group exercise classes, or wellness initiatives. Encourage your colleagues to join you, as it can create a supportive and motivating environment.

  • Prioritise Movement in Your Schedule: Make movement a priority by scheduling dedicated time for physical activity. Block out time on your calendar for exercise or breaks, and treat it as an important appointment that you can't miss.

Remember, even small bursts of movement throughout the day can have a significant impact on your overall health and well-being. Find strategies that work best for you and your work environment, and gradually incorporate them into your daily routine.

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