Stand to read this blog post. It will most likely be a part of a much needed 10-minute break in your work day.
Why? Because The National Institutes of Health recently reported that Adult Americans spend on average 7.7 hours a day engaged in “sedentary behavior.” As a result of sitting longer, it’s more difficult for your blood to circulate.
According to MedicalBillingandCoding.org some of the more long-term problems associated with sitting include:
- Premature death: According to a study in the Archives of Internal Medicine, the risk of premature death grows 15 percent for those who sit eight hours a day, and 40 percent for those who sit 11 hours a day, compared with those who sit just four hours. This is true regardless of exercise.
- Cardiovascular disease: The rate of cardiovascular disease in people with sitting jobs is doubled compared to people with standing jobs.
- Aches and pains: Leaning forward or sitting up straight puts strain on your back.
- Heart attack: People who sit for most of their day are 54% more likely to die of a heart attack.
If sitting is actually killing you, then it may be time to understand that your enemy is right underneath you. That can end today, though. Right now, there are steps you can take to get moving at work, and not become a part of that (frightening? yes.) statistic.
It’s time to upgrade your work life – naturally, we got creative.
27 Improvements to Help You Move at Work
Get new equipment
1. Standing desks – See this useful guide on standing desks.
2. Treadmill desks – fun and functional
Make it fun
3. Wearables – A FitBit or Shine or even a free mobile app like Moves will track your steps and keep you mindful of hitting your goals
4. Challenges – Put the wearable above to good use by challenging co-workers to a step challenge for the week. Who knows, maybe friendly competition will pop up
5. Mobile apps like GAIN Fitness allow you to customize a workout depending on the time you have and the equipment around you. If all you have is 10 minutes and a desk/chair, you’re still good to go
6. Get a buddy – Having the support of a co-worker helps keep you accountable and motivate you when you’re not motivated. What about a Tuesday 15-minute appointment in your calendar to do some squats or take a quick walk together? Make it your own and help each other out
7. Drink more water. Where’s the fun part, you ask? More trips to the bathroom = more walking and getting up = winner. You can use our Watermind Me app to keep track! Need help making it a habit? Try these 8 tips
8. Walk the dog: Is your office dog friendly? Offer to walk a co-worker’s dog and give yourself another reason to stretch your legs
9. Dance walk! What? You’ve never heard of it? Allow us to blow your mind
Add something (small and) cool
10. Balance boards (rock on!)
11. Stability balls (sit and roll with the flow)
12. Resistance bands (No pun here – it’d be kind of a stretch anyway)
13. Jump rope (…maybe take it outside)
14. Ankle weights
15. Small weights – ever curl while on a conference call?
16. Weighted vest – like our founder wears!
Commit to a swap
17. Telephone headsets: More mobility means you can stand during a call
18. Always take the stairs – even if it’s just a flight or two earlier than usual, every little bit counts
19. Move the trashcan – every time you throw something away, commit to getting up and walking to it
20. Commute to work? Try jumping off one or two stops earlier
Reimagine how you do things
21. Stand when you read emails – want more? Any email more than 2 paragraphs long, do 5 incline desk pushups
22. Walking meetings: Do laps inside your building or walk outdoors
23. Standing meetings. It might even help keep folks more engaged and prevent tuning out on laptops and phones
24. Have a physical challenge wheel: Throw a bunch of exercises on a homemade wheel or assign activities to some dice and let it roll. We do this every morning in the WellnessFX office – this is our wheel!
25. Organize a lunchtime walking group: Once a week, put it on the calendar. You’re more likely to commit to it if it’s already scheduled into your day
26. Standing desk visits: When someone pops by your desk to chat, make it a fun rule to stand for the duration of the chat. It can be a good way to build a habit, and who knows, it may keep them from lingering too long and killing your productivity
27. Do squats whenever you want. Because waiting for the bathroom shouldn’t be boring
Bonus: Laugh a lot more – move those lungs
Did you know that laughter increases blood flow by 22%? It also boosts the immune system, stimulates circulation, enhances mental functioning, and boosts productivity.
Were any of these useful or something you will do in the office? Hopefully it gets you moving. If those don’t, maybe this will.
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.