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5 simple ways to keep active at work
For a lot of us, our jobs require us to sit at desks or tables for several hours. There are a variety of health risks that are associated with sitting down for extended periods during the day. This includes increased risks such as heart disease, obesity, diabetes and cancer. Excessive sitting may also lead to slower metabolism, which affects how our bodies regulate blood pressure and blood sugar as well as breaking down body fat.
During a busy day, staying active or increasing activity can be the last thing on our minds. So how do we make staying active at work is part of our daily routine? At Amazonia HQ, most of our days are spent in the office. Here are some simple ways to make sure we keep moving throughout the day and improve our overall health.
Set a timer
Staying seated in one place for hours during the day can also cause neck and back pain as well as affecting concentration and productivity. It can definitely be a hard cycle to break, especially when you are engrossed in a task or have 100 emails to work through by midday. Try setting a timer once an hour to get up, move around for a few minutes or at least have a good stretch. A timer ensures that you are reminded to take breaks, even when you’re busy and tied up with work.
Active lunch breaks
Eating at your desk can be all too tempting and sound like a serious time saver. However, eating and working at the same time is not exactly the best for your physical or mental health. If you need to buy lunch, pop out of the office to grab it instead of ordering in. You’ll even get some fresh air and sunlight while you’re at it! If you bring your own lunch or are pressed for time, take a few minutes to take a walk outside or stand up while you eat. Take advantage of your lunch break, use it as a time to give your mind, eyes and body a break from the desk and screen.
Walk or call instead of emailing
Thanks to technology, you never really have to leave your desk when you need to pass a message or speak to co-workers. Taking the few extra seconds or minutes could make all the difference in adding a little more activity into your day. For longer meetings, this can lead to extended periods of sitting down. Standing meetings can also shorten the length and make them even more productive! If you do need to make a call outside the office, make it a walking meeting and take the time spent on the phone to stand up or do a quick lap around the office.
Hydrate and snack time
Instead of keeping your snacks in your drawer or sitting on your desk, keep your food in your bag or in the kitchen so every time you’re feeling peckish you need to get up from your seat and move to get your food. Keeping hydrated provides many health benefits for your body, make sure you are filling up your glass or bottle a few times during the day. If you are keeping well hydrated, the chances are you’ll need to go to the bathroom a few times a day. This also gives you the chance to get up and move your body a few extra times.
It is also popular in the office to get coffee rounds, take advantage of this time to get on your feet, stretch out and go for a walk. This also gives you a chance to talk and socialise with co-workers that you may not get to even see through the busy workday.
Change up your work environment
If you are tied up to your desk all day, switch out your chair for an exercise ball. Sitting on a stationary chair does not require any muscle activity, compared to using an exercise or gym ball that forces you to sit up straight, use your core muscles and increase movement even while sitting down. If you want to take it to another level, stand up desks are a great option to get you on your feet, keep your body engaged and burn more calories. Changing up your desk environment between standing, a chair and/or exercise ball will offer many more benefits than just sitting in a chair all day.
That is our 5 simple ways we keep active at work. Just remember, every little bit adds up and always look to see how you can move more or add some activity into your day!