A 2017 survey by the Behavioral Risk Factor Surveillance System (BRFSS) indicates that only 20.3% of adults in America are getting the recommended aerobic and muscle strengthening activity weekly.
Only half of the population is getting enough physical activity to reduce and prevent chronic disease.
Furthermore, 1 out of 2 people live with a chronic disease and half of those folks have more than one.
Getting the recommended amount of physical activity has been linked with several health benefits. Some of the benefits include: lower risk of cardiovascular disease, hypertension and type 2 diabetes. Lowering the risk of several cancers, including bladder, colon, breast, kidney and lung. Reduced anxiety. Reduced risk of dementia and depression. Improved physical function and bone health and quality of life. And lower risk of falls and fall-related injuries in older adults.
How much physical activity is recommended? The CDC (Centers for Disease Control and Prevention) and WHO (World Health Organization) recommend that adults get 150 minutes of moderate intensity physical activity each week. And the more you get (or the more intense the activity) the more health benefits you can realize.
But, you’re stuck behind a desk 8+ Hours a day and have a 1+ Hour commute. HOW, in the heck are you supposed to get all that physical activity? Let’s look at what CDC and WHO define as Physical Activity. And then explore some ways to get more of it into your day.
Physical Activity Defined
The WHO recognizes household chores, leisure-time activities, walking, and lifting stuff (among other activities) as “physical activity”.
However, to get the benefits the intensity of the activity needs to be considered. Moderate intensity would include brisk walking, but not a slow leisurely stroll. It would include lifting weights, but not just picking up your pencil to write something.
There has also been several studies on the effects of sitting. So, while we are exploring ways to increase activity, I’ll add in some ways to not sit as much. 🙂
Ideas for adding activity
1. Take the stairs
This is probably one of the easiest ways to exchange non-activity for activity. Replace stairs for elevators and escalators when moving about during your day. If you’re using escalators and can walk up them that’s a great place to start.
If you’re using stairs at an office building, keep your safety in mind and use stairs that are well lit with solid handrails. Bonus points to your building if your stairwell has call buttons on the floor platforms.
If you’re not up to taking many floors’ worth of stairs start with one floor/flight at a time. Work up from there. Remember some activity is better than no activity.
2 Park further away
Adding steps to your day by forcing yourself to walk a little further is an easy way to get in extra activity. Keep in mind time constraints. Don’t add stress to your life just to get a few extra steps. Also, keep in mind your footwear. It’s not worth it to damage your feet. Pack walking/running shoes for your extra walking.
Try making your extra steps more brisk. Walking faster ups the intensity and increases the benefit.
3. Bike or walk to work
If you have the option to commute to work (or to the train at least) via walking or a bike, try it. Many cities now have rentable bikes that can be used for your commute. The electric scooters, though, are less active for cardio. If you need balance work, perhaps try one of those.
Again, keep your safety in mind. Stick to bike/walk friendly paths. Stay in well-lit and safe areas. No need to increase your risk for a few extra heart beats of exercise.
Like parking further away, if you use public transportation, you can add walking or biking to work by getting off a stop or two earlier and cover the extra distance on foot.
4. Make face-to-face visits
If you need to send a coworker a message, how about walking to see them in the office? You’ll get both more steps and some good face time with your colleague. Mind the snacks along the way.
5. Get outside and walk
Purposefully go for a walk outside. Break up your day by adding a lap around the block. Or, add running errands to your to-do list during the day. Make the walk brisk to add some intensity.
6. Eat lunch away from your desk.
Find a place outside in nice weather to enjoy your lunch. Many areas have public parks with tables or benches you can eat at and enjoy the day.
In Inclement weather, still eat away from your desk. If you have a cafeteria or place to go inside your building, take advantage of getting away for a bit.
7. Take advantage of Company perks
If your company or building has a gym on site, take advantage of the convenience. Often they will discount the fee if there is one. And companies that offer these perks recognize the positive impact regular exercise can have on their workers and allow for some extra time to use the facilities.
Some companies have off-site gym membership discounts. These programs are usually subsidized through the company and the membership can be had for a fraction of the cost. And they are often partnered with gyms that offer many amenities like permanently assigned lockers., provided towels and other shower necessities. Some of these facilities even offer workout clothes, you just bring your own shoes!
More and more, companies are realizing that physical activity increases cognitive function. Ping-Pong tables are popping up in cafeterias. Take advantage of this. It’s fun and physical.
8. Be an Instigator
Start a movement challenge with your coworkers. Getting more people to get out and do the thing can help you motivate yourself to get more activity. Plus it can help with accountability.
Other options would be to organize gym trips, or ping-pong tournaments.
9. Take the long way
Need to grab something off the printer? Maybe you need to walk to the restroom? Take the long way around.
10. Turn wait time to workout time
Print not done yet? Pace, do a few exercises or stretches while waiting.
On the phone? Walk while you talk. Or, stretch.
11. Stand up more.
Set a timer and remind yourself to stand up and stretch or move around at least once an hour.
Get an adjustable desk and spend a portion of your time standing at it as well as sitting.
12. Make sitting “Active”
Get an exercise ball instead of an office chair.
I did this. And the first thing I had to remember was that while it rolls…. It tips you over rather than rolling you horizontally. Don’t fall over.
Exercise balls though, force you to recruit core stabilizer muscles to hold yourself upright. If you’re not used to sitting on one, practice for short amounts of time to build up your stamina.
13. Stretch at your desk
Add some deliberate stretching at your desk. Simple reaches or toe touches would suffice to help get some additional activity and counteract the effects of sitting. For more ideas for stretches to do at your desk Check out this list.
14. Workout at your desk
Create a desk workout routine. Instead of Just standing up, add in some exercises like lunges or pushups to get the blood pumping. Additionally, there are some fun exercises you can do while still seated. On a conference call? Practice leg lifts or core work. Check out this list for more exercise ideas.
There you have it, 14 ideas to add some physical activity into your work day. Remember, it all adds up. Some activity is better than no activity. See if you can incorporate 3 of these tips each day. Make a plan and write it down. Track how well you stick to it. Shoot for progress over perfection.
Leave a comment below if you have other tips to get more movement in your day.
Get healthier click here to see some ideas of exercises to do at work.
Counteract the ill-effects of sitting click here to find stretches you can do at work.
For more exercise ideas, check out my favorite exercises for a quick workout.