Most Arkansans live an overly sedentary lifestyle – which can be linked to obesity, cardiovascular disease and depression. In fact, the World Health Organization listed inactivity as the fourth greatest risk factor for global adult mortality – but by staying active at work, you easily keep yourself from becoming a part of this statistic. Add more active hours to your day by following the tips below.
Walk or bike to work.
If you live close enough to your office, you can add at least 30 minutes of activity to your day by biking or walking to work rather than driving.
Park far away from work.
If you live too far away from work to make the trek on foot, choose the parking spot furthest away from your office to add a short walk to your daily commute.
Track your steps.
Tracking your steps with a fitness tracker, smart watch, smart phone or pedometer is an easy way to ensure you’re getting enough activity in each day. Start by tracking your steps for one day, then try to slowly improve that number until you’re walking at least 10,000 steps every day.
Take the stairs.
Choose the stairs instead of the elevator whenever you have the option – the more flights the better. Taking the stairs has significant cardiovascular benefits, and can burn more calories than jogging.
Move more each hour.
Sitting all day can take a toll on your health. Avoid sitting for prolonged periods by setting a timer to remind you to get up, stretch and walk around at least once an hour.
Take a walk during your lunch break.
Dedicate part of your lunch break to walking. Even 15 minutes a day can improve both your physical and mental health.
Hold a standing or walking meeting.
Standing meetings not only add more activity to your day, but they can also increase alertness and productivity. If you’re on a conference call, stand up and pace during your meeting.
Start an office fitness challenge.
Recruit your coworkers to join you in your quest to get moving by creating an office fitness challenge. For example, you could organize a step competition to see who can get the most steps in a week, or set up a lunch walking group.
Have more in-person discussions.
Instead of sending an email or chat when you need to discuss something with a coworker, get up and go talk to them at their desk.
Create a desk exercise routine.
Create a routine of stretches and exercises you can do without getting up from your chair. For example, shrug then relax your shoulders to relieve tension, or give yourself an abdominal workout by repeatedly flexing and relaxing your stomach.
The typical American lifestyle of commuting to work, sitting at a desk all day, commuting home, then settling in front of the TV until bedtime is overly sedentary, and simply unhealthy. By picking up a few healthy habits though, you can reap the benefits of an active, energetic lifestyle. Learn more about how you can be healthier and happier by reading more of the BHealthy blog.