The average office worker spends around 90% of their time sitting, which isn’t good for your health. If you’re like me, you probably spend a lot of time at the office on your computer or with your head buried in paperwork. You might think that staying active at work is impossible–after all, there’s no gym and it’s not easy to find space in an office for a workout. But taking small steps every day can make all the difference in boosting energy levels and reducing fatigue at work!
Stand and stretch
- Stand and stretch. You can incorporate this into your workday by:
- Standing up and stretching your arms, legs and back every hour or so to stay awake and alert.
- Taking a walk around the office every hour or so to improve circulation which helps reduce fatigue.
- Stretching is also a great way to get some exercise at work!
Exercise outside of work
For many people, the idea of exercising three times a week may seem like an impossible goal. One way to make it easier is to go outside of work and do your exercise there. For example, if you can walk to work or school instead of driving every day, that’s another opportunity for some movement and exercise. You could also try joining a local sports club or taking up a new hobby like golf or tennis in your free time. Another option is cycling—you can buy an inexpensive bike for around $100, and then take it with you when travelling by car instead of having to rent one from the airport or train station.
If none of these options are possible for you because of lack of time or money, try doing short bursts of exercise throughout the day rather than waiting until after work hours when most people are too tired or stressed (or both). Even if it’s only 10 minutes here and five minutes there—which adds up over time—it will be better than nothing at all!
Get up and move while you work
Standing up and moving around your office is a great way to keep yourself alert, productive and burn calories throughout the day. You don’t have to disrupt your co-workers or move around in a way that’s obvious, either! Here are some examples of how you can stand up while working:
- Walk around while on the phone. If you’re talking with someone on the phone, walk around your office or cubicle instead of sitting still. A study published by Dr James Levine found that walking burned about 300 more calories per hour than sitting for the same task!
- Go for walks with co-workers during breaks or lunchtime. Get away from your desk for a few minutes here and there during breaks or lunchtime by going for walks with colleagues who also want to get some fresh air (or just don’t want to sit anymore!). Physical activity has been shown to increase productivity as well as moods among employees in general, so getting together with co-workers makes this an even easier way of boosting energy levels at work!
Take time to eat lunch
One of the best things you can do for your overall health is to take time for lunch. Don’t eat at your desk and don’t rush through it. Take a break from work and sit down in a comfortable place to enjoy eating your food. If you can, try eating with other people—this will help you avoid feeling isolated or trapped in the office all day long.
Be mindful of posture, activity and positioning
- Sit with your back straight and in a chair that’s not too high or too low. If you can, raise the back of the chair so you have to arch your spine slightly forward. This will help keep your lower back supported. You should be able to easily place both feet flat on the floor or on a footrest.
- Stand up straight when waiting in line at a coffee shop, for example, and put one foot ahead of the other instead of standing with both feet together and crossed at the ankles (this helps engage your core muscles).
- Walk instead of relying on elevators whenever possible (even just taking short strolls up one flight of stairs each day can make a difference). If you work in an office building where using stairs isn’t practical, try taking breaks during which you stand up as often as possible while working at your computer (such as every 30 minutes) instead of sitting down all day long without moving much at all between tasks.* Use an inexpensive treadmill desk if possible – they allow workers who spend most hours sitting down throughout their days to still get some movement into their lives without needing to leave their desk area entirely
Your workplace is your home away from home during the day, so make it a place where you feel comfortable!
- Your workplace is your home away from home during the day, so make it a place where you feel comfortable! Do what you do at home to make your office more fun and enjoyable. For example, if you’re an audiobook listener like me, you can listen to audiobooks on your commute or while sitting at your desk.
- If you enjoy reading in bed with a cup of tea before bedtime, try having that same experience at work by bringing along some hot tea or coffee and treating yourself! When I have time in between meetings or when I’m waiting for something (like for my computer to finish downloading the last files), I’ll sit down with my mug of hot chocolate and read through articles without feeling guilty about not working every second of every day.
Increasing your activity levels at work can boost your productivity, reduce fatigue and improve employee health
You may already know that sitting down all day is bad for your health, but did you know that it could also be making you less productive at work?
Sitting in a chair all day can reduce energy levels and concentration, which can impact productivity. It’s not just about moving around more often; there are other things you can do to boost your energy levels and keep them high throughout the day.
It’s important to remember that everyone is different, and you shouldn’t feel bad if your energy levels aren’t as high as they once were. You can still be an active contributor to your workplace and work on ways to increase your activity levels even if they might not be at their peak.
If you have any questions about this article, feel free to leave a comment below.
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