The vast majority of workers spend most of their day sitting at a desk. Unfortunately, all that sitting can have unintended consequences. According to the Mayo Clinic, excessive sitting can lead to health complications later in life. It’s in every worker’s interest to move around as much as possible throughout the day, and there are several ways you can incorporate more movement into your routine.
Use a standing desk
Office workers spend approximately eight hours a day seated in a chair directly in front of a screen, but there is another desk arrangement available to many people: a standing desk. Standing desks place a monitor higher up, allowing workers to stand while completing task on their computer. Healthline states that standing desks can even help reduce back pain. If standing throughout the day sounds exhausting, you need not worry, as some standing desks can be converted back and forth from a sitting position to a standing one with ease.
Exercise at your desk
Even if you can’t install a standing desk at work, there are other ways you can incorporate a healthy amount of movement into your day. Every hour on the hour, you can do some simple exercises at your desk. WebMD lists squats and lunges as exercises you could perform within the confines of your cubicle. Although you’ll still need a more strenuous workout after your time at the office is through, every little bit helps.
Take the stairs
If you aren’t working on the first floor of your business’s building, it can be tempting to take the elevator up to your floor in the morning. Forgoing the elevator in favor of stairs is another way to get your heart rate up. This goes for shopping excursions after work, too. Avoid escalators and elevators at the mall and take the stairs when you can.
Park further away from your work
Getting the closest parking spot to the front door in the morning feels rewarding, but parking farther away can be rewarding in its own way. Doing so means you have to walk further first thing in the morning. LifeHacker says that extending the walk from the parking lot to your desk will help you be more active, feel less sluggish and help you burn some extra calories.
Take a walk during your lunch hour
Unless they’re heading out to a local restaurant for a midday meal, most people don’t end up using their entire lunch hour. Instead of simply sitting idle after finishing your food, consider going on a walk during the second half of your lunch. Not only will it add movement to your day, it will also help you work off the meal you just finished eating.
Refill your water bottle throughout the day
In addition to getting more movement in your workday, you should stay hydrated during office hours. When filling up your water bottle, which you should be doing frequently, only fill it up halfway. This will lead to more treks to the water fountain or cooler.
Walk and talk with co-workers
Traditionally, the conversations held between you and your coworkers take place right outside a cubicle while someone sits at their desk. Both of you can incorporate some movement into your day by walking and talking at the same time around the office instead of sitting. Just be sure the conversation doesn’t take up too much of your workday.
Using these simple practices, you can minimize the amount of sitting you do while you’re on the clock.