For those who spend a lot of time at their desks every day, it is important not only to engage in physical activity in the morning and evening but also to be active throughout the workday.
Tips from the RCHP:
- If possible, walk or bike to work. If your office is far away, try to park your car farther from the entrance. When using public transport, get off one or two stops earlier.
- Prefer stairs over elevators. Climbing and descending stairs is an excellent cardio workout that can be incorporated into your daily routine.
- Try to sit less and walk more. For example, stand up during phone calls or while sending messages. If you need to discuss something with colleagues, it’s better to approach them in person than to call. During free moments, take a walk around the office or go to the store on foot. Don’t forget to take water breaks by walking to the cooler several times a day.
Movement is life. Try to organize your workspace so that you have to get up to reach necessary items.
- It is recommended to take short breaks for stretching during the workday. It would be beneficial to discuss with employers the possibility of creating special areas for physical activity and installing exercise equipment. But even without such facilities, you can perform simple exercises at your workstation.
- For example, while waiting for documents to print, you can stand by the printer and rise onto your toes without touching your heels to the floor—this will help stretch your legs and activate your calves.
- Also, while sitting at your desk, you can perform shoulder raises, trying to reach your ears, and then slowly lower them. Repeat this 10-15 times for better results.
Remember, even a small amount of physical activity for 10-15 minutes is better than prolonged sitting without movement.
