How to Practice and Be More Active at Work

Experts recommend at least 10,000 steps each for better health and productivity. This can prove to be daunting for individuals that have a job that is sedentary. More and more research demonstrates the importance of combating inactivity by being active at work.

Studies have shown an increased risk of cancer, heart disease, obesity, and diabetes in people who spend much time seated. In addition, inactivity is the fourth most important factor causing adult mortality by the World Health Organization. Despite this, you can still become more active at work if you choose to learn how to be active at work.  

Active Living for Productivity

Physical activity is a part of everyday life that active living encourages and incorporates. There are ways to take up physical activity at work while working, studying, at home, and in your free time. Taking part in an exercise program is not the same as being active. For example, you can make physical activity part of your everyday life by taking the stairs instead of the elevator. You could try taking the kids to the park and going for a walk to the other building at your facility. You can also participate in active living at work like standing or walking meetings, bike to work, or do yoga at lunch.

What is Active Living at Work?

More than you think, it is possible to take up physical activity in the workplace. Our bodies benefit from being active for at least 2.5 hours (150 minutes) each week. Therefore, it is best to do strenuous exercise up to three times per week. You can achieve your stay active at work goals if you make sure that you are active for at least ten minutes during the day.

Physical activity should also benefit the mind and exercises that increase strength, endurance, and flexibility. These ingredients effectively strengthen the heart and lungs, keep joints flexible, and promote bone health to stay energized at work. Make sure to exercise every two days. Include a wide variety of exercises in your fitness regimen. For example, aerobic exercises and active sitting help you use oxygen more efficiently (endurance).

How Being Active at Work Helpful

Active people understand that exercising has many other benefits besides weight loss and staying fit. It also makes people more productive at work. You can increase your chances of getting promoted by being more productive and alert at work. Your health, as well as your job, could be at risk if you're not active at work.

Increased alertness and energy

The ability to stay alert is one of the ways that exercise increases productivity. Exercising can increase the flow of blood to your brain, which can help you stay on top of your next big project and keep your awareness sharp. In addition, you'll be more awake at work when you have more energy.

You will perform your work to your fullest ability if you are on top of your game. Consider making small changes to meet your daily goals if you don't have time to do a full cardio workout every day. For example, walk during your lunch break instead of taking the elevator.

Enhanced physical health

Your ability to work well for longer improves when your physical health is at its best. Activity can even lower your body weight and the risks of medical conditions, too, in addition to better cardiovascular health. As a result, you have much more stamina the meet your job’s demands and expectations.

In addition, you’re less likely to injure yourself and your body on the job when you are healthy. To make all this happen, you need about thirty minutes of exercise five times a week or consider active sitting chairs. 

Better mental health

It would be best if you had improved mental health in workplaces to guarantee better performance on the job. For example, regular exercising ensures a reduction in depression and anxiety you may feel during home isolation. In addition, physical activity encourages increased production of serotonin that improves your state of mind.

Serotonin is a kind of neurotransmitter located in the brain. It is responsible for moving messages from your brain, stimulating emotions and moods. You feel much better as a result of that, making it much easier to handle work-related stress.   

Examples of Some Types of Physical Activities at Work

Your routine could contain a mixture of various activities to be active at work like aerobic exercises and some of your suggestions below. All activities mentioned here can improve how the body uses oxygen.

• Dancing
• Golfing
• Cycling
• Walking
• Office events like sports tournaments, activities, and outings

If you think that you need something more intense to be active at work, then consider building a flexible routine. These activities mentioned here involve a lot of stretching and bending effortlessly.

• Tai chi
• Yoga
• Yardwork
• Gardening
• Household chores
• Stretching exercises at your desk

Strength training is the best way to improve your muscles. Follow this routine only if you feel that your posture and balance need improvement or if your muscles need strengthening.

• Weight lifting
• Using the stairs
• Resistance training
• Carrying toolboxes
• Digging the garden

How to Find Time to be Active at Work

To be active at work, you need to find the right time and activity. To begin with, set reasonable goals and then pick something that motivates you. 

Start by walking more

We don’t expect you to get started by preparing for marathons or applying to your local gym for heavy weight lifting. We also don’t expect you to buy fancy new equipment and other weight loss tools. Instead, you can begin by moving at your own pace, like walking, to be active at work.

• Start walking for around twenty minutes every day for around a mile in your neighborhood or local parks. Walk at a regular pace that you’re comfortable with and that can prepare you for more intense exercise.
• You could consider walking to your office instead of taking the car. You could walk with friends or colleagues and take a new route every day.
• Spice things up by listening to music, taking calls to use your time if your walks are too boring. 

The next activity is to stand for some length of time while working. It reduces the time you spend sitting, and you can do them easily using a sit-stand desk. If you don’t have one of these desks, then stand and use your legs at your desk. See this list to know how to replenish energy:  

• Treadmill desks are the other alternative
• Exercising while watching TV, Netflix, or using your phone
• Consider getting and a stationary bike or other exercise machines