Struggling to stay active with your desk job?

Are you tired of feeling sluggish and sedentary during long office hours? Well, it’s time to rise and reclaim our vitality, fellow desk workers! Maintaining an active lifestyle at work might seem challenging, but fear not. We have some tips to keep you active throughout the day. From morning exercise routines to sneaky stretches and active phone call manoeuvers, we’ve got you covered. So, get ready to transform your 9-to-5 routine with these tips on how to stay active at work.

Maintaining an active lifestyle at work is not just a matter of convenience or personal preference—it’s crucial for your overall well-being. Numerous studies have highlighted the negative effects of prolonged sitting and a sedentary lifestyle on our health. A study published in the British Journal of Sports Medicine found that prolonged sitting increases the risk of cardiovascular diseases, obesity, diabetes, and even certain types of cancer. Additionally, sitting for long periods can lead to musculoskeletal issues, such as back pain and stiffness.

On the other hand, incorporating physical activity into your workday has been shown to have numerous benefits. A study published in the Journal of Occupational and Environmental Medicine found that employees who engage in physical activity during work hours reported improved concentration, increased productivity, and reduced stress levels. Regular movement breaks have also been linked to better mood and enhanced cognitive function.

How to stay active at work?

For people who have a desk job and involves just whole lot of sitting and working at the office, here are some tips to stay active throughout the day.

1. Start your day with exercise

Begin your day by engaging in some form of exercise. Whether it’s a brisk walk, yoga, or a quick workout routine, dedicating even 15-30 minutes in the morning can energize your body and set a positive tone for the day ahead. Morning exercise has been proven to enhance mental clarity and productivity, ensuring a more active day overall.

2. Incorporate movement breaks

Sitting for long periods can be detrimental to your health. Combat this by taking regular movement breaks throughout the day. Set an alarm or use a reminder app to prompt you to stand up, stretch, or walk around every hour. These short breaks improve circulation, alleviate muscle stiffness, and refresh your mind.

3. Opt for active transportation

Whenever possible, choose active modes of transportation. Instead of driving, consider walking or biking for short distances. If public transport is part of your routine, get off a stop early and walk the rest of the way. Not only will you get some exercise, but you will also contribute to reducing your carbon footprint.

4. Choose stairs over elevators

Avoid the temptation of taking the elevator whenever possible. Opt for the stairs instead, as climbing stairs is an excellent way to engage your leg muscles and increase your heart rate. Doing this regularly can improve cardiovascular fitness and strengthen your lower body.

5. Make the most of your lunch break

Instead of spending your entire lunch break sitting at your desk, use the time to get active. At least take a walk outside. Physical activity during your lunch break not only helps burn calories but also rejuvenates your mind and enhances productivity for the rest of the day.

6. Stand or move while on phone calls

When you receive a phone call, take the opportunity to stand up and move around. Whether you walk around your office or do some gentle stretching exercises, this simple practice can keep you active and prevent prolonged periods of sitting. Consider investing in a hands-free device to allow for more movement during phone calls.

7. Set reminders for regular water intake

Hydration is crucial for maintaining energy levels and overall health. Set reminders on your phone or computer to drink water throughout the day. Not only will this keep you hydrated, but it will also prompt you to get up and move to refill your water bottle, providing small bouts of activity.

8. Take active breaks during screen time

In today’s digital age, we spend a significant amount of time in front of screens, whether it’s for work or leisure. Combat the sedentary nature of screen time by taking active breaks. Set a timer to remind yourself to take a short break every 30-60 minutes. During these breaks, engage in some desk exercises or stretches. Not only will this break up long periods of sitting, but it will also refresh your mind and improve your focus when you return to your screen.