Published on September 6, 2019

Tips for staying active at the office

Whether working from home or at an office, it can be hard to squeeze a workout in during a hectic week. Luckily, we have some simple ways you can get your heart pumping–even if you’re seated at a desk.
 
For many people, heading in to work means 8 hours seated in meetings, answering emails, or on conference calls. Even for those who work from home, it can be hard to get up and get moving when you’re trying to be your most productive. But, spending so much of your day seated has its side effects. 
 
Your body is meant to be active, so when you spend too much time in a chair at the office or on the couch, you slow your metabolism–which can lead to weight gain, you put strain on your muscles, and you even increase your risk of chronic health conditions like diabetes or dementia. So, what can be done to counteract the negative effects of your 9 to 5? Here are some easy ways to keep you active while at work.
 
1.       Get up and walk around
It sounds so simple, but it works. Stepping away from your desk can break up a long day of inactivity and help you burn calories. Whether you take a quick walk to clear your head or incorporate walking into your work routine by pacing during phone calls or going to talk to colleagues in person instead of sending an email, getting up a couple times an hour can have a big impact on your health.
 
2.       Stretch
Your muscles cramp and fatigue when seated all day. Adding some quick stretches into your routine can get your blood flowing and prevent muscle strain. Sitting takes its toll on your back, legs, abs, butt, and arms, so incorporating gentle stretches for these muscles will help you feel better at the end of the day.
 
3.       Workout while working
Just because you’re seated doesn’t mean you can’t keep moving. While at your desk you can burn calories by tapping your toes, performing calf raises, lifting light dumbbells when your hands aren’t occupied, or using a stability ball to get your abs fired up.
 
4.       Ditch the chair
Changing your desk set-up can have a huge impact on your overall health. Getting a standing desk or working from an island or tall work surface will help you burn some calories. Not bad for a such a small change to your day.
 
Before starting any activity program, be sure to talk to your doctor or other healthcare professional.