Office workers are particularly susceptible to these risks. To maintain the necessary level of physical activity, they should not only do morning exercises and engage in fitness in the evening but also stay active throughout the workday.
Here are some recommendations:
Get to work actively. Walking or biking are great ways to start the day. If the distance to the office is long, park your car a few blocks away. When using public transport, get off a few stops before your destination.
Prefer stairs to elevators. Climbing stairs is excellent cardio that can be done during the workday.
Increase physical activity throughout the day. Stand up when answering calls or writing messages. If you need to discuss work matters with colleagues, it’s better to walk and talk in person. During free moments, take a short walk down the hallway, go to the store or for lunch, or take a few steps to the water cooler.
Rearrange your workspace. Place items so that you need to stand up to reach them.
A little warm-up at your workplace. Employers can create special areas for physical activity or install exercise equipment if conditions allow. Otherwise, you can do simple exercises right at your desk:
- While waiting at the printer, rise onto your toes and lower your feet. This will help stretch your calf muscles.
- Sitting at your desk, raise your shoulders to your ears and then slowly lower them. Repeat this 10-15 times.
Even small 10-15 minute movement breaks throughout the day are much more beneficial than prolonged sitting at your desk.
