To maintain good health, we need to be active at work or at home. This means we need to exercise to burn the excess calories and unnecessary fats that we have gained during the day.
Being active at work is vital to ensure that we avoid the detrimental effects of a sedentary lifestyle. But with the busy and demanding work trend and the fast-paced environment nowadays, we sometimes have a hard time doing the things that we need to help our body and mind.
So, how can we be more active at work?
We strive to maintain a healthy body and mind. But most are spending a lot of time at our desk, which can have devastating effects on your body. Consistent and specific actions are both needed if we want to have a healthier and more active lifestyle.
Here are some ideas on how we can be more active at work.
#1 Walk or Ride on Your Way to Work
We are all used to going to work by car, train, or bus. To be more active, change your habits once or twice a week by just walking or biking when going to work. This is an excellent way to stay fit and active.
Not everyone lives close enough to be able to do this; however, you can still think of ways to stay active without walking or riding the bike. You can go for a long walk when you bring your car.
You can park it in a farther parking slot so you can walk to your office. When you commute, get off the bus or train a few blocks early, or you can plan your long walks from work or home. These tips, along with other habits, can help you build a healthier lifestyle.
#2 Take Regular Breaks To Move
It is essential to take breaks to avoid sedentarism. Here are some of the ways that you can be active while taking breaks.
- Take breaks from work and go for a short walk.
- Do some stretching in your workstation. If you go for a walk, include a few minutes of gentle stretching.
- Take fun, active breaks. Get involved in physical activity or sports that you enjoy—your lunch break for running if it's not your thing. Pilates is also a great way to stay in shape if you’re working for home. Once you’ve got used to doing these activities, you'll be more likely to continue what you have started.
- Hold team-building activities. This can be a great way to break the normal routine and encourage employees to be exposed to physical activities that they don't usually do.
- Keep in mind that these physical activities shouldn’t be overly demanding. Choose an event that you will enjoy and one that engages everyone to move. It must look more like employees are encouraged to join because they think about participating.
#3 Take the Stairs, Not the Lift
Taking the stairs once in a while is a good and a fresh start if you want to stay active at work. Instead of sending the memo via e-mail, why not take the stairs and hand it over yourself to the person who must receive it?
We all know that taking the stairs is essential once in a while, but try not to make a habit. t At least once for 1 or 2 floors, try to go on foot. Soon, you'll get used to it.
Add another story if you feel that one or two levels are no longer keeping you active. Start your day by aiming to take the stairs once a day. Once you get used to it, it will become much more comfortable.
#4 Use A Standing Desk
A sit-stand desk has been widely used for the past years because of its many benefits. Standing while working for an hour can burn around 0.7 calories. This might not add much on a daily or weekly basis, but if this is computed annually, it will be a considerable loss.
A sit-stand desk does not only help prevent a sedentary lifestyle but also has been proven to avoid the risk of diabetes and heart diseases brought by an inactive lifestyle. One of the ways we can do this is by either using an adjustable standing desk or a standing desk converter.
With an adjustable standing desk, you can choose your working position. It can be either through a sitting or standing area.
Standing allows you to move freely and make your blood circulate. A sit-stand desk is suitable for those who need a lifestyle change and want to be active at the same time.
A standing desk converter has similar benefits as the adjustable standing desk; however, this is better suited for those who don't want to let go of their current office. Some people prefer not to let go of their existing desk but want to avail of a standing desk because of its health benefit.
Those who are using a standing desk converter are always on the go. This is because the converter can be placed in a dining area, living room, or bedroom. This allows the user to change the location of their workstation based on their preference.
#5 Make Use of the Farthest Restroom
When you are at the office and are busy working, it makes sense to go to the nearest bathroom.
However, we are promoting an active lifestyle, it is better to use the farthest bathroom from your floor or, better yet, use the restroom that is on another level.
Taking trips to another floor or to the farthest area will keep you active. Have a schedule of your routine to the restroom so that it won't be hard for you when nature calls. This will also become your habit; thus, you must be comfortable doing this.
#6 Wear Something Comfortable
It is the best and the easiest thing to do when it comes to staying active. Wearing something comfortable at the office allows you to be more active. If you have to wear heels or uncomfortable footwear, it is important to wear more comfortable shoes when standing or being busy around the office.
#7 Use a Mat While Standing
This will help and support your legs while you stand while working. Having an anti-fatigue mat will lessen and prevent leg and foot fatigue. Many believe that we can only stand by 1-2 hours until we start feeling uncomfortable, but with a mat to provide cushioning, the pain can be alleviated.
#8 Schedule a Physical Activity Time
Use your alarm when it comes to scheduling a workout or an activity that will keep you active. By doing so, this will become a habit and will be automatic once you are at work or when you leave work.
It may surprise you, but most of these tips can go a long way if you stick with them every day.
You may not feel like you are moving much. However, taking two minutes to walk to your colleague’s station or taking the stairs instead of always using the elevator will help you cut your sitting time and make you stronger physically.
Try to do it for a few days or a week, it may feel strange or uncomfortable at first, but once you get used to walking more, you will feel more energized, productive, and motivated.