6 Creative Ways to Move More at Work

standing up to do some movement while at work

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:

Make your commute work for you

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.

Move during lunch

If your workplace has a gym, use it. If not, try a lunchtime walk.

Stand at your desk

Standing uses more muscle effort (and burns more calories) than sitting. If you have an adjustable desk, use it for at least part of your day. If you don’t, see if you can stand during phone calls or other tasks.

Walk and talk

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.

Take the stairs

Bypassing the elevator in favor of the stairs can add a lot of activity to your work week.

Take microbreaks

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.

Here are my favorite stretching exercises you can do in the office. Give them a try today and choose your favorites, then add them to your daily routine!

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!

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