Increase Your Workday Activity

What if you could combine work with workouts, utilizing brief intervals throughout your day rather than allocating a large block of time? You don’t need to remain glued to your desk for eight hours; there are plenty of chances to incorporate movement into your routine.

Strategies for Increasing Movement During Your Workday

• During breaks, opt to move to a different area or floor and perform some stretches instead of remaining seated.
• If you find yourself at a desk, take the time to stand or move whenever you make or receive a call. You could march in place or walk around the office periodically, ensuring you get up at least once every hour.
• Tied up on a long call or in need of a quick energy boost? Explore AHA’s Strength and Balance Exercises. Alternatively, you can engage in AHA’s 10-minute Workout Anywhere or Choose Your Own Workout options.
• Keep a set of small weights or a resistance band handy at your desk for exercises like bicep curls, lateral raises, and overhead presses. Follow online tutorials to ensure proper technique and prevent injury.
• Establish a virtual walking group with colleagues:
  • Coordinate to walk at the same time as friends, even if you’re each in different locations. This can be an effective motivator.
  • Set up an online space for sharing photos and discussing your walks with the group.
  • Engage in conversations while walking, whether through phone calls or video chats.
• Consider conducting informal meetings or brainstorming sessions while walking. Utilize a voice memo app on your phone to record your ideas; you may discover increased creativity when you’re on the move!
• Look into options for a standing desk, treadmill desk, or sit-stand desk riser, allowing you to alternate between sitting and standing while integrating walking and stretching into your day.

Success Strategies

You might be thinking, “That wouldn’t fly in my office!” However, you might find it’s more feasible than anticipated. Here are several suggestions to help you adapt to a more active workplace environment.

• Choose comfortable footwear and wear clothing that allows for easy movement, or keep a spare pair of sneakers at your desk.
• Utilize a cushioned floor mat and other supportive equipment to mitigate discomfort from standing for prolonged periods.
• Partner with a coworker as an “exercise buddy” at work. Use email or calendars to remind and encourage each other to stay active throughout the day, fostering accountability and motivation.
• Designate time for physical activity on your work calendar and treat it as a vital engagement.

Is your workplace supportive of initiatives that promote employee activity? Establishing a physical activity program can enhance productivity, decrease absenteeism, lower employee turnover, and reduce healthcare expenses. Discover more about the American Heart Association’s Workplace Health Solutions.