Say goodbye to long hours of sitting in front of the computer – movement is key to optimizing your workday! Regular physical activity helps maintain alertness and energy levels, strengthens muscles used while typing or writing, and decreases risks of health issues such as obesity and diabetes. While you may think it’s difficult to include more movement into your working day, here are some tips to help you get started:
- Take regular breaks from sitting – step outside for fresh air or take a walk around your office block during convenient times.
- Try out desk exercises such as arm raises and shoulder shrugs to prevent stiffness. You could even find YouTube videos with demonstrations!
- Add 3–5 minutes of stretching sessions every couple of hours, doing simple exercises like calf raises and ankle circles to reinvigorate your muscles after prolonged sitting periods. Try breathing techniques too for added energy!
- Get yourself a standing desk – alternating between sitting and standing can not only burn calories but also help keep metabolism rates up throughout the day.
- Set reminders on your phone/computer and invite colleagues along as accountability buddies so that you don’t miss out on moving during the day. Bringing comfy shoes will also make walking much easier without feeling confined in tight shoes all day!
Benefits of Movement in the Workplace
The benefits of adding more movement to our workdays are numerous. Regular physical activity boosts circulation which brings vital oxygen and nutrients to cells throughout the body, increasing energy levels and alertness. It also helps reduce the risk of obesity, diabetes, high blood pressure, heart disease, and other health issues associated with long periods of sitting. Plus it increases productivity because our bodies are biologically programmed to move — when we stay active during the day we’re better able to focus and be productive. Keeping active also strengthens muscles used while typing or writing which helps prevent carpal tunnel syndrome.
Easy Ways To Add Movement To Your Workday
We all know how hard it can be to break out from behind our desks! However, there are plenty of simple ways you can get more movement into your workday without compromising on valuable productivity time. Here are some tips:
- Take frequent breaks from sitting: make an effort to take short breaks every hour — even if it’s just for 10 minutes. You can use this opportunity to walk around your office block or step outside for some fresh air – this will help clear your head and energize you before going back to your desk refreshed and focused!
- Desk aerobics: During those much-needed breaks try some simple desk exercises such as arm raises or shoulder shrugs – something as simple as these will keep your joints mobile so you don’t get stiff while sitting down all day long! You could even look up some YouTube videos if you need additional inspiration!
- Schedule regular stretching sessions: Make sure you take 3–5 minutes out every couple of hours to do some basic stretches like calf raises, ankle circles, neck rolls, etc. This kind of gentle massage therapy helps stimulate your muscles and lifts the weight off them after extended periods of sitting down in one spot! Did you know that certain breathing techniques could also help increase energy levels?
- Get yourself a standing desk: If possible switch up between sitting and standing throughout the day; not only does this help burn more calories but it also keeps your metabolism going – plus it gives you more energy throughout your entire work day!
Some Tips For Sticking With It
Getting into a new routine takes time – but with consistency comes results! Here are a few tips on how you can stay motivated by adding more movement into your daily routine:
- Assign an hourly reminder on your phone/computer that tells you when it’s time for you to take a break so you don’t forget about taking regular pauses throughout your day – make these reminders fun by introducing little challenges like “Get up for 5-star jumps!”– this will help give you an incentive each time!
- Invite colleagues along as accountability buddies — agree on how often/long breaks need making sure that both parties stick with their plans – having someone to rely on makes it easier to commit fully and develop healthy habits with ease! Bring some comfy shoes or slippers (yes really!) along – having comfortable footwear makes walking around easier without feeling confined within constricting heels/dress shoes all day long!
Adding movement to your workday is essential for your physical and mental health. Regular physical activity boosts circulation which brings vital oxygen and nutrients to cells throughout the body, increasing energy levels and alertness. It also helps reduce the risk of obesity, diabetes, high blood pressure, heart disease, and other health issues associated with long periods of sitting. Taking regular breaks from sitting, doing desk aerobics, scheduling stretching sessions, using a standing desk, and surrounding yourself with accountability partners are all great ways to start introducing more movement into your work day – it can be as simple or complex as you wish! With consistency comes results so don’t be discouraged if you fall off the wagon – just take it one step at a time and make sure you stick with it for the long haul!