8 Ways To Be More Active During Your Office Working Days

On average, we sit for more than eight hours a day. Sitting for long periods can cause a variety of health problems. In combination with inactivity, it can lead to musculoskeletal disorders and cardiovascular disease. Ultimately, sitting can also harm life expectancy. In short, sitting in front of a laptop all day at the office is not good for your health. But what can we do about it? Fortunately, there are many ways to get exercise in the office. Here are a few of them.

1) Stand Up From Time to Time

It is essential to stand up from your seated position from time to time. For example, call out to a colleague to ask something or take a turn at the coffeemaker. Do you wear a sports watch? Many smartwatches will let you know when you’ve been sitting too long. If you do not have such a comfortable gadget, keep in mind that you can sit for up to two hours straight and then do something else (stand, walk) for at least 10 minutes.

2) You Can Have Meetings and Calls While Standing or Walking

Do you need to take notes in a small group meeting? Then discuss the points during the walk. Standing meetings may be a more practical option for longer meetings with larger groups.

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3) Exercise During Lunch Breaks

Many commercial buildings now have gyms. Is this the case at your workplace as well? Then go for a run during your lunch break. Not only will you get more exercise, but studies have shown that sports can also contribute to increased productivity. Good for you and good for your employer!

4) Replace Your Desk Chair with a Sitting Ball

Sitting balls are increasingly being introduced as an alternative to office chairs. The great advantage of such a ball is its mobility. Movement is automatically increased because the ball moves, and the user is free to sit on it. In addition, since it is not possible to stay still on a sitting ball, active sitting can be achieved.

5) Use The Stairs

No matter how easy it is to get on the lift, don’t do it! Taking the stairs is better for your glutes. If you’re on a very high floor, challenge yourself to only take a few floors at first and add a floor every so often.

How Stairways Promote Collaboration—as Well as Having a Walk-On Role - WSJ

6) Be Active While Going To Work

Do you live near an office? Then take a walk or ride a bike instead of public transportation. This way, you can already get your first move on before starting your day’s work. If you live a little further away, park your car as far away from the entrance. This will force you to take certain extra steps.

7) Perform Desk Exercises

There are many different types of exercises you can do at your desk. Additionally, equipment such as under-desk pedals can help you move your body and burn calories while at work.

You can also keep resistance bands and dumbbells close at hand to pick them up while on the phone, listening to a meeting at your desk, or during breaks.

8) Create Opportunities To Walk

Make sure you can walk more throughout the day. Do you have a reminder to send to your co-workers? Don’t rely on messages or emails; instead, get up, walk and remind them.

Safety message issued during British Columbia's Bike to Work Week | Three60  by eDriving


Inactivity during the day increases muscle soreness and can lead to weight gain. While it may seem challenging to combat sedentary work, it is possible to increase daily activity with simple movements.

Also, don’t try to do everything at once. Just add one or two new habits at a time and build on them. Your body and mind will thank you and you might even inspire others in your workplace!

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