Katie Roberts Career Consulting

The National Heart Foundation of Australia, the World Health Organisation (WHO), and many other leading global health organisations recommend we take 10,000 steps a day to ensure good health. Research certainly indicates the importance of incorporating movement into our day – even small amounts of activity helps us to counteract long periods of sitting, which is linked to all sorts of increased health risks. 

While this is all great in theory – if you’re in a job that’s primarily sedentary or desk based – incorporating movement into your day can be challenging. But with long periods of sitting now proven to increase our risk of all sorts of nasties like heart disease, obesity, diabetes and cancer – we need to make every effort to move our butts throughout the day!

Here are some simple ways to get more active at work:

1. Walk or ride to work – or part of the way if this isn’t a realistic option. Walking, riding, or even running to work is a great way to get your activity done as part of your regular day. If you catch public transport, you could try getting off a stop earlier and walking the rest of the way, and if you drive, simply park a little further away. It might mean setting your alarm a little earlier, but the small amount of lost sleep will be worth it.
2. Get up regularly throughout the day – take a small water bottle to work or use a glass and aim to consume a certain amount every day. Getting up to fill your bottle every time it’s empty is a great way to incorporate a little incidental exercise. It also gives your eyes a rest if you’re sitting at a computer and is a great mental boost. Pick the water cooler that’s farthest away from your desk too – not the one that’s closest.
3. Have standing or walking meetings – we all have to sit through any number of meetings in any given day or week which sometimes stretch on longer than really necessary. Try organising a walking or standing meeting which research has proven can be a great way to increase your efficiency, making sure they don’t drag on unnecessarily, as well as getting you out of your chair. For smaller groups or one-on-ones, a walking meeting can be a great way to get things done while achieving some physical activity. The change of scenery can also encourage increased creativity.
4. Track your activity – activity trackers are the latest craze in the fitness world – and with good reason. They can be a great incentive to get moving. Wear one and you’ll see how few steps you actually take each day unless you make the effort. Wearing a tracker and then incorporating even just small amounts of walking – around the building or the block a few times a day can do wonders in helping you meet your daily goals. Simply aim to increase your steps or distance a little bit each week.
5. Dress comfortably – so that you’ll be more likely to be active. Walking to work in heels isn’t an option so put on your walking shoes, and take your dress shoes in a backpack or bag. Better still, leave them at your desk if you can. Likewise, if you have some flats or comfy shoes you quickly change into while at work, you might be keener to take the stairs instead of the lift.
6. Try a standing desk – many workplaces are offering these desks as an option now and they can be great for improving back pain and posture problems. Research indicates that you use many more muscles and burn more calories standing up than sitting down – so it’s a great option if you can manage it. Don’t think you have to do it all day either – incorporating some periods of working while standing is going to be beneficial.
7. Stretch – try standing up every 30 minutes or so and stretching your chest and extending your spine to reverse the effects of siting hunched over a desk. I have a stretch band by my desk which I can hook around the door handle and do simple exercises to reverse the issues that hunching over a desk day in and day out causes. But even just interlacing your fingers behind your back and stretching out your chest is helpful.
8. Visit colleagues instead of emailing – how many times do you email someone with a question or request then wait for their response? If they are in the same office as you, consider walking to their desk and resolving the issue there and then. Not only is the movement good but the social interaction is great for mental well-being.
9. Take a lunch break and use it to move – it’s important just to have a break with many studies now showing that Australians are not good at taking a break for lunch. It’s beneficial for your creativity and gives you a boost in productivity for the afternoon. However, it’s also a good opportunity to get moving. Instead of eating at your desk or sitting in a common area chatting, take a walk outside for at least part of the time. Even better, grab some co-workers and join a gym, go for a run, or climb some nearby stairs.
10. Schedule in mini-breaks – a few times a day, put 10-15 minutes into your calendar to take a break. It’s great to do this mid-morning and mid-afternoon, in addition to your lunch break. During these times, try to get away from your desk – if possible take the stairs and get outside – even just for five minutes. Again, the physical benefits are obvious, but the mental and clarity of mind benefits are also there.
11. Don’t wait idly – turn it into an opportunity to move. If you’re waiting for a meeting to start, the coffee machine, photocopier, or even the bathroom – use it to do some exercises like lunges, squats or calf raises – or simply take a quick walk.
12. Involve others – getting co-workers involved is also a great motivation. Either formally or informally – organising a small office challenge is a great way, or training for an upcoming fun run or walk event. You could do something as simple as tracking your steps and monitoring who does the most in a day, organising walking groups at lunchtime, or setting an alarm and getting up each hour to have a stretch and a walk. Get an office team together – it’s easier to be more active if you’re doing it as a group. The support will make it more fun and social, while motivating you to actually get up and do it.

Whether you choose to incorporate one, a few or all of our tips – you will see the benefits – and that includes both physical and mental health improvements.

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