We all need to move to stay healthy. Being active helps us to maintain (or improve) strength, flexibility and endurance, and reduce the risk of injury and disease. The Department of Health and Human Services recommends that adults perform at least 150 minutes of moderate intensity aerobic exercise per week (or 75 min of vigorous activity) and can gain additional health benefits by doubling this number. It is also recommended that adults engage in muscle strengthening activities that involve all major muscle groups two or more days per week.
Given how much time we spend at work, it is important to try to get in as much activity as we can while we are there. Here are 6 creative ways to move at work:
Consider running, biking or walking to work if that’s an option for you. If not, you might try parking slightly further away when you drive to work.
If you can get away from your desk during a work call, try taking a walk while you talk. If you need to chat with a co-worker or have a group meeting, consider meeting on the go. Try laps in the hallways, or if it’s nice, a walk outside.
Set reminders in your phone or computer to take a short break every 30 to 60 minutes. Take 5 minutes if you can, but even 30 – 60 seconds is better than nothing. Try some simple movements, such as shoulder rolls, arm circles, calf raises or marching in place. Do push-ups at the edge of your desk, chair dips, squats, lunges or other strength activities. Consider stretching the muscles of your arms, legs and spine.
Start your journey to pain-free living today.
As the new year begins rolling along, try moving more. If you are having difficulty being active because of aches, pains or injury, now is a good time to get some help. Make an appointment with physical therapist to help get you moving your best this year!