How to Stay Active During the Workday

In today’s world, many of us spend most of our workdays glued to a desk, focusing on screens, meetings, and endless tasks. While work is necessary, prolonged sitting can negatively affect our physical and mental health. However, staying active during the workday isn’t as challenging as it might seem. By incorporating a few simple habits, you can boost your energy, improve focus, and support your overall well-being. Let’s dive into some practical ways to stay active without compromising your productivity. 

1. Take Short Walking Breaks 

Walking is one of the easiest and most effective ways to get moving during the day. Taking a short 5-10 minute walk every hour can do wonders for your circulation and mental clarity. Whether it’s a quick lap around the office, walking to grab a coffee, or simply strolling during a phone call, these small breaks make a big difference. 

2. Stretch It Out 

Incorporating stretching exercises during your breaks can alleviate stiffness, especially in areas prone to tightness like your neck, shoulders, and lower back. Desk stretches, like shoulder shrugs, wrist rolls, and seated twists, are easy to do at your workstation. You can also stand up and stretch your arms above your head or lean forward to touch your toes. 

3. Stay Hydrated (and Use It as an Excuse to Move) 

Drinking enough water during the day is crucial for staying energized and focused, but it also has a bonus: it gives you a reason to get up! When you’re sipping water regularly, you’ll naturally need to refill your bottle or take trips to the toilet, creating more opportunities to move. Additionally, hydration helps you feel more alert and prevents the fatigue that often comes with long periods of inactivity. 

4. Use Technology to Remind You to Move 

Technology can be a helpful tool in ensuring you stay active. Set alarms on your phone or computer to remind you to take breaks, stretch, or stand up. Wearable fitness trackers or smartwatches can be especially useful, as many come with features that remind you to move after periods of inactivity. These reminders serve as gentle nudges to break up the workday with some movement. 

5. Try Active Commuting 

Your workday activity can start before you even reach your workplace. If you live close to your workplace, try walking or biking to work instead of driving. If you rely on public transport, consider getting off one stop earlier and walking the rest of the way. Even if you drive, parking a bit further away or taking the stairs instead of the lift can add extra movement to your day. 

6. Use Your Lunch Break Wisely 

Rather than eating lunch at your desk, take advantage of this time to get moving. A walk during your lunch break can help clear your mind, recharge your energy, and even spark creativity. If possible, step outside for some fresh air and natural light, which can help boost your mood and focus. If you prefer indoor activities, try a quick stretching session. 

Written by Tom Weaver