Modern life, with its long hours in front of a computer, commutes back and forth, and constant pull of electronic devices, has made sedentary living the default for many people.
According to figures published by the World Health Organization (WHO), more than 60% of the population doesn’t follow any kind of exercise routine in their daily life, which has contributed significantly to rising rates of overweight and obesity, as well as cardiovascular disease, diabetes, and musculoskeletal problems, even at early ages.
This is why it’s important to build movement into your workday at regular intervals to keep your body healthy, physical activity reduces the risk of stroke and heart attack, as well as digestive issues, high blood pressure, and musculoskeletal injuries, among many other health problems.
Physical activity also improves cognitive performance, cardiopulmonary capacity, and helps fight depression and anxiety.
If you have a sedentary lifestyle, start physical activity gradually, slowly increasing frequency, duration, and intensity based on your weight, age, and health conditions. The benefits will be even greater when paired with a healthy diet and avoiding alcohol and tobacco.
Incorporating physical movement into your workday will also help reduce muscle pain, improve your posture, and manage the stress that comes with meeting workplace and organizational goals.
Simple Steps to Stay Active at Work
Avoid staying seated in the same position for too long. Every hour, stretch your legs, extend them toward your toes, rotate your ankles in circles, and alternate crossing your legs. Always remember to inhale and exhale.
Get up every hour and walk around, set an alarm so you don’t forget. Try to do some tasks standing up rather than sitting at your desk the entire time.
Having your hands on a keyboard regularly causes wrist and arm pain. So every hour, with your back against the chair, extend your arms forward and then upward. Hold that position for at least five seconds, then slowly lower your arms back down to your sides.
It’s also important to relax your hands: extend your arms with fingers interlaced, first out in front of you, then upward, and finally behind your back. Do at least two sets of 10 repetitions.
Instead of taking the elevator, always use the stairs when moving from one place to another, it’s excellent cardiovascular exercise and helps tone your glutes and legs. Apply the same habit at home.
To prevent neck and back pain, which are common in office settings, gently flex your head forward and backward, and from side to side.
For the back, flex your torso while sitting or standing to help maintain an upright posture. Always keep proper posture in mind and put it into practice.
Rest your eyes every hour by looking away from the screen, this helps reduce eye irritation and headaches.
Choose healthier ways to get around. If you can, walk or cycle to work, or simply get off a stop earlier on your commute. These are other simple ways to fit physical activity into your day.
Stay hydrated, try to drink at least eight glasses of water a day, and avoid sugary or carbonated drinks.
Building physical activity into your work environment will improve both your health and your productivity, so we encourage you to incorporate these habits into your daily routine and practice them alongside your colleagues or team.
