Portneuf Health Partners

January 25th, 2019

How to Be Active at Work

Getting the recommended 10,000 steps a day can be a challenge for individuals who work in sedentary jobs. Research reveals that sitting for long periods can lead to health issues including obesity, high blood pressure, abnormal cholesterol levels and cardiovascular disease.

If you sit, it is important to find opportunities to get on your feet, get a few extra steps and burn more calories during the day.

  • Set a reminder every 30 minutes to stand up. You can either stand up and stretch, or take a walk to refill your water bottle. Stretch out your chest and extend your spine to prevent the hunch that is usually formed after sitting for long periods of time.
  • Replace an email or a phone call with a short walk. If you have a question for your coworker, simply walk over to their desk and talk to them face to face. This not only will add additional steps to your day, but also encourage social interaction.
  • Make the most of your lunchtime. Taking a lunch break is highly recommended for mental health and physical health. As a result, taking breaks boosts productivity and helps relieve stress. If you are a leader in your workplace, lead by example and take a break so that your employees feel more encouraged to take a lunch break as well.
  • Instead of using the elevators, take the stairs. Make a habit each day to choose the entrance that leads to a set of stairs rather than elevators. Convince yourself that the elevator is not an option.
  • Park far away. Leave yourself some time to walk in the morning and find a parking location a little further away Getting those extra steps in the morning can help you clear your head for the day and will help you feel refreshed.
  • Use your waiting time wisely. If you’re waiting for your documents to print, squeeze in a few calf raises while waiting. If you take a bathroom break, use a bathroom further away to get a few extra steps.
  • Find a coworker who also has the goal to get a few more steps in and ask him/her to be your “work out at work” partner. This way, you will feel more accountable to move throughout the day. If you can keep a step tracker to be aware of how many steps you are taking in a day.