One of my new year’s resolutions for 2019 is to move more. I know that to be successful with my goal, I am going to have to incorporate physical activity into my 8 hour work day. Sitting for hours every day depletes my energy and leaves me feeling sluggish.
Being more physically active can reduce coronary heart disease, high blood pressure and type 2 diabetes. Other benefits of being more active include more energy, better sleep, a more active mind, and less stress. These are all beneficial, especially to my professional career, but again, it’s my job every day that is providing the most periods of sitting or sedentary behavior. This is problematic as research has called sitting “the new smoking”, and long periods of sitting have been linked to early death.
With a little effort and creative thinking, I was able to find some ways every day to accomplish my goal and work more physical activity into my time at work. Here are a few ideas to try:
Incorporate What You Like to do in Small Ways at Work: I take a barre class twice a week. In class, we use light weights and a small playground ball. I purchased an extra set for my office, so when I feel the need to move, I can grab them and do a few moves. If barre isn’t for you, grab a yoga ball to sit on, or bring in equipment you use and are familiar with.
Involve Your Office: Chances are good there is someone else in your office with a similar goal. Ask your coworkers to join you, or look for an office challenge to participate in. An office challenge can have the benefits of increasing physical activity, building office unity, and usually will provide an incentive. You could also suggest standing office meetings, which can provide an opportunity for activity but also help increase the productivity of meetings. Standing meetings can be up to 25% shorter than standard meetings!
Incorporate Physical Activity into Breaks or Lunch: Taking a walk during a break or planning to spend part of your lunch walking or taking an exercise class can be beneficial when trying to increase physical activity.
Walk or Ride Your Bike to Work: Consider starting your commute with some physical activity, if you live close enough to work to do so. If walking or riding isn’t an option, try parking a little farther away to increase your activity before and after work.
Consider Your Day: Can you walk over to a coworker instead of sending an email? Is walking and dropping a letter in the mailbox an option instead of adding it to the mail pile? Could you take the stairs instead of the elevator? Be aware of your daily habits and look for opportunities to include activity in the things you do every day.
Set a Timer: Consider setting a timer or alarm reminding you to stand up and stretch or go for a quick walk at certain points throughout the day. If you have a standing desk, use a timer to remind you to use your desk.
Need more ideas to stay active during your workday? Take a look at these exercises you can do from your office, and comment below with whatever strategies you might add to the list!
Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension – Miami County, barton.345@osu.edu
Reviewed By: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension – Franklin County, lobb.3@osu.edu
Sources:
American Cancer Society (2018). Staying Active at Work. https://www.cancer.org/latest-news/tips-for-staying-active-at-work.html
John Hopkins Medicine. Risks of Physical Inactivity. https://www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/risks_of_physical_inactivity_85,p00218
Lobb, J. (2018). Work it at Work. Live Healthy, Live Well. https://livehealthyosu.com/2018/05/03/work-it-at-work/
Medline Plus. Health Risks of an Inactive Lifestyle. https://medlineplus.gov/healthrisksofaninactivelifestyle.html
Remley, D. (2016). Take a Stand Against Sitting. Live Healthy, Live Well. https://livehealthyosu.com/2016/06/08/take-a-stand-against-sitting/
Rini, J. (2015). Workplace Wellness Trend: Standing Desks. https://livehealthyosu.com/2015/08/13/workplace-wellness-trend-standing-desks/
Taparia, N. (2014). Kick the Chair: How Standing Cut Our Meeting Times by 25%. Forbes. https://www.forbes.com/sites/groupthink/2014/06/19/kick-the-chair-how-standing-cut-our-meeting-times-by-25/#7ea9900535fe
Live Healthy Live Well 
Parking further away from the office entrance is a brilliant tip, thank you! I might sound over excited about this simple revelation, but those few extra steps will really add up over weeks and months.
Good luck with your goal!
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