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10 Healthy Ways To Stay Active at Work

10 Healthy Ways To Stay Active at Work

Maintaining good health can take a bit of effort on your part, but it’s always worth it. Finding some time to keep fit is a great way to combat chronic back pain, heart disease, and cancer, to name a few. However, it can be a challenge staying active and healthy, considering how busy real life can be. Many people, particularly those who work office jobs, tend to experience some difficulty finding enough time in the day to sneak in some exercise.

It’s not all doom and gloom, however. Even if there isn’t always time to add a workout to your schedule, you can find some other ways to sneak in some active time during the daily grind. There are some great ways you can stay active at work (and avoid spending too much time sitting down).

Here are 10 healthy ways to help you add activity to your daily routine.

1. Walk To Work

One simple thing you can try is walking (or bicycling) to work. Walking has many benefits, not the least that it is easy to fit into your daily schedule. Taking a short walk to work every day can be a great way to give yourself a bit of a workout first thing in the morning, and a chance to think ahead and plan how to approach your morning. Think of it as a way to start work on the right foot every day.

For the folks who live a ways off from work, there are other ways you can sneak in a walk. Try getting off the train a stop or two early, or park a ways off from the office, for example. Try different things to see what works for you.

2. Go Get Coffee

Who’s the most popular person in the office? There’s a good bet that it’s whoever volunteers to get coffee. Get the coffee yourself instead of getting someone to do it for you. Think of it as a way to take a break from the job for a while and get a short walk and a little fresh air at the same time.

Even better, try visiting different coffee shops now and then to give yourself more of a workout each time instead of going to the closest one. On top of all that, you’ll find yourself much more popular at work!

Standing meetings are great for fitness and creativity

3. Standing/Walking Meetings

Standing meetings are a great way of burning a little more energy than you usually would, and they can also improve efficiency, too. When you’re sitting in comfy chairs in a warm room, it’s easy just to relax and chat for a bit. Standing meetings keep everyone focused and on-point.

Alternatively, you can try walking meetings for smaller groups. Not only is it a smart way to sneak in activity during a meeting, but the change of pace can help reduce tensions and encourage creativity from your team.

Use the stairs to sneak in some exercise

4. Take The Stairs
Taking the elevator can be a convenience, but taking the stairs is a great way to get a little activity without going out of your way. Taking the stairs is a quick and easy way to get some fitness in your daily routine. Make a habit of using the stairs more and more often.

Start small at first, then work your way to something harder. For example, start by using the stairs once a day, then start using them more and more often. After enough time, picking the stairs becomes automatic, and you’ll be able to go the entire way. Avoid waiting for the elevator every time you need to go somewhere and improve your fitness at the same time!

5. Dress Comfortably

One way to encourage yourself to be more active every day is to wear clothes that allow for easier movement. Wearing more comfortable clothes and shoes makes moving around much easier, and makes keeping fit at work more straightforward.

If your office has a formal dress code, there are ways to follow the rules and still wear more comfortable clothing. For example, wear clothes made from a more comfortable fabric or find comfy shoes that are easier to walk in, like shoes with chunkier heels.


6. Use Your Lunchtime

Lunch is one of the most convenient times to get moving. Try taking a more active lunch break instead of sitting at your desk and checking your emails. Make a habit of getting up for lunch and moving. For example, try getting out and enjoying the scenery as you eat. It’s a great way of recharging yourself and enhancing your concentration for the rest of the day.

You can also get the blood pumping even further by sneaking a quick circuit around the park, or a short jog up and down the stairs.

7. Turn Waiting Time Into Moving Time
Sometimes there are some unavoidable situations where you’ll have to wait (e.g. there’s a long line in front of the printer). Put that time to better use and sneak in a little moving while you wait. For example, take a short walk, or do some simple exercises like squats or lunges until everyone else is done.

Sneak in some stretches throughout the day

8. Stretch Yourself

One problem with sitting is that it tends to hunch the spine. A great way to counter that is to do some simple stretches. You can do these exercises at your desk, making them a convenient option for staying active at any time. Try getting up every 30 minutes or so to stretch your chest and extend your spine. This activity can help counteract the hunched position you get after so much time sitting. You can also try some other stretches to give your other muscles some work (e.g. the neck, shoulders, wrists, and legs).

9. Change Your Routine

Sometimes your daily routines can become so normal and ingrained you don’t think about them anymore. However, these routines you take for granted can be switched out to make you more active. For example, do you use the restroom or printer closest to your desk for convenience’s sake? Then try training yourself to take one a little further away to get a few steps in every time you have to get up. You can also try parking a bit further away to sneak in a little exercise. This one also works whenever you park anywhere, be it when shopping, going to work, or picking up the kids from school.

Start a fitness challenge at the office

10. Start A Fitness Challenge

Things are often more fun when you get other people involved. Try getting your coworkers involved in some daily exercise so you can all stay fit together. It can be much easier making healthy decisions when you have other people backing you up. You and your coworkers can be each other’s support network and push each other to keep fit. There are plenty of ways you can make exercise fun and social; for example, have a friendly competition to see who can do the most walking in a day. Best of all, your coworkers will likely be grateful you came up with a great idea for everyone to stay healthy.

When it comes to your health, Oriole Physiotherapy & Rehabilitation has your back. We provide the latest techniques and a caring staff to provide quality care and help you get back on your feet.

Call us at (416) 221-0772 or visit our contact page to make an appointment today.