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Keeping Active at Your Nine to Five: How to Get Moving at Your Sedentary Job

by Maia Muttoo Mar 4, 2019

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If you work at a sedentary job, you may have heard the recent expression ‘sitting is the new smoking. Studies have shown that sitting for extended periods without movement can increase the risk of heart disease, diabetes, and obesity. Even sedentary workers who include the moderate exercise of 30 to 45 minutes in their daily routine, may spend up to 13 hours a day sitting down.  

Here’s how you can add more movement to your workday and avoid the health risks associated with too much sitting.  

Park further away 

While it’s best to walk or cycle into work, those options may not be feasible when you live far away. If you must drive, choose the parking spot furthest from your office door to squeeze in a few more steps. If you car-pool or take public transportation, have the driver drop you a few stops away and walk the rest of the distance.  

Take the stairs 

Is your office located on an upper floor? Skip the elevator and take the stairs instead. A little extra morning cardio never goes amiss!   

Sit on an exercise ball  

More companies are embracing exercise balls as replacements for traditional chairs. These seats offer improved ergonomics and a subtle abdominal workout. If you must sit, why not get some exercise in while you do?  

Stand or stroll  

Standing up for short periods can help to relieve the discomfort of sitting for too long. If your company offers standing desks for employees, utilise one to break up how long you stay seated throughout the day. If a standing desk is not an option, take a short break when possible to go for a walk outside or circle your office floor.  

Organise a walking meeting 

If you are organising a meeting that does not require multimedia, why not propose a walking discussion? Rather than going into a meeting room, grab your notebook and pen, and chat with your co-worker as you stroll the outdoors. 

Sitting for over eight to nine hours a day can cause discomfort, and at its worst, illness. These tips can help you keep moving throughout the day, even when your work is sedentary.  

Sources: Greatist, Mayo ClinicAnnals of Internal Medicine, and Web MD