How do you like to start your working day? Even if it’s with 20 laps at the pool or a 5-mile run, there’s a good chance the rest of your schedule looks pretty sedentary. 

The average US adult spends around 6.5 hours a day sitting, although this could be as high as 10 hours every day now that more people are working from home. But before you think that a morning workout makes you exempt from expert warnings to move more, an hour of even the most intense activity isn’t sufficient to override this so-called “sitting disease.”

Instead, it’s vital to find ways to add movement during the day, but especially while you’re working. Let’s take a look at some ideas to help you achieve this. 

1. Stretch It Out

A long day of sitting at a desk can cause more aches, pains, and strains to your body than the average gym session. Since you wouldn’t consider hitting the weights or the treadmill without a good stretch, why not start your working day with some energizing morning stretches too?

Pay particular attention to your lower back, shoulders, and hip flexors as these areas often pay the price for bad posture and excessive sitting. Then, if you can, stretch at regular intervals throughout the day to build flexibility and get your blood flowing. 

2. Take a Stand

The best way to avoid sitting all day is by working at an adjustable sit-to-stand desk. While a standing desk might not be the most comfortable choice for a long day at the office, desks that you can sit or stand at mean that you can get the best of both worlds!

3. Set Reminders

You might start off with good intentions to stretch first thing and move at the office. But once you get in the flow of working, you might not notice that you haven’t moved from your seat for hours on end. 

A great way to remind yourself to move more is by setting reminders on your phone, smartwatch, or laptop. Or, there are even apps available that encourage you to get up and take screen breaks at regular intervals.   

4. Go Out of Your Way

You’ve likely read advice to park your car farther from the entrance and take the stairs as ways to add movement during the day.

But while you’re at work, make sure to continue this habit. Walk to restrooms on a different floor, go to speak to colleagues rather than sending emails, and use the farthest water cooler from your desk. You might even make new work friends at the same time!

5. Take an Active Lunch Break

Five minutes of activity here and there is an ideal way to get in some movement while you’re working. But you should also strive to carve out a longer period of activity while you’re on your lunch break. This might involve walking to get your lunch out or taking a walk around the parking lot after a quick sandwich. 

Ways to Move More at Work

As these tips show, there are plenty of ways to move more while you’re working. 

In fact, regular breaks are great for your productivity and creativity levels, as well as your health. You never know, your workplace policy might even insist on regular movement breaks in the future!

Want more information about creating a working environment that encourages employees to move more? Feel free to contact us with any questions or queries!