5 Reason for Staying Active at Work

Most working professionals spend at least 8 hours working at a desk – whether at a corporate company or at home. This sedentary way of life is directly affecting the health and wellness of many of us – often creating or exacerbating lifestyle-related health conditions. It’s important to find ways to prioritize your health, and staying active, even during the course of your work day. By making small adjustments to your daily routine, even if you’re working long hours, will make a massive difference to your health and wellness. Here’s 5 reasons why you should be incorporating some physical activity into your work day:

1. Energy Boost – Combat the midday slump and boost energy levels by incorporating short movement breaks into your routine. Take a brisk walk around the office, stretch at your desk, or sneak in a quick desk workout.
2. Improve Productivity – Physical activity and staying active improves cognitive function, focus, and productivity. Take regular movement breaks throughout the day to improve concentration and efficiency.
3. No Couch/Desk Potato – Sitting for prolonged periods negatively impacts your health, increasing the risk of a range of health conditions. By staying active throughout the day, you reduce the negative effects of a sedentary lifestyle.
4. Feel Better – Regular movement is great for your mental and emotional well-being. Physical activity releases endorphins, reduces stress, leaves you feeling happier and a little more balanced throughout the day.
5. Small Steps –  Start small by incorporating simple habits like taking the stairs, standing during phone calls, or scheduling walking meetings. Every little bit adds up and staying active will make a big difference in your health and vitality.

Deskercise, Walking meetings, Stability Balls and Standing Desks are some great ways to increase your activity level at the office.

And if you can make the time, here’s a quick 15-minute desk workout that you can do on your lunch break at the office.

1. Desk Push-Ups: Stand facing your desk and place your hands shoulder-width apart on the edge of the desk. Step back to create a diagonal line from head to heels. Lower your chest towards the desk, then push back up to the starting position. Do 3 sets of 10-15 reps.
2. Chair Dips: Sit on the edge of your chair with your hands gripping the edge beside your hips. Walk your feet out and lower your body towards the floor, bending your elbows. Push back up to the starting position. Aim for 3 sets of 10-15 reps.
3. Desk Squats: Stand in front of your desk with your feet hip-width apart. Lower into a squat position, keeping your chest lifted and knees behind your toes. Stand back up, squeezing your glutes at the top. Do 3 sets of 10-15 reps.
4. Desk Leg Raises: Sit on the edge of your chair and hold onto the sides for support. Extend one leg straight out in front of you, then raise it up towards your chest, engaging your core. Lower back down with control. Alternate legs and aim for 3 sets of 10-15 reps per leg.
5. Desk Plank: Place your hands on the edge of your desk shoulder-width apart and step back to create a straight line from head to heels, forming a plank position. Hold for 30-60 seconds, engaging your core and keeping your hips level.
6. Desk Lunges: Stand with your feet hip-width apart. Step back with the right foot, placing it on the floor behind you, with the left foot planted firmly on the ground. Slowly lower your body downwards, creating 90-degree angles with your legs. Keep the torso upright, engaging your core for stability. Press through the left heel to return to the start position, straightening both legs. Alternate with each leg, aiming for 3 sets of 10 – 15 reps per leg.

While the office grind may keep you glued to your chair, finding ways for improving health and staying active throughout your day will make a world of difference to your health and well-being. Don’t underestimate the power of staying active – even at your desk job!