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How to Stay Active During Your Workday

Spending over one third of our day sedentary can have negative impacts on our overall health. According to research, the average person spends about 6 to 8 hours sitting per day. This includes time spent sitting at a desk or in front of a computer, sitting while commuting, and sitting while watching TV or using electronic devices.

However, some studies suggest that this estimate may be low and that many people may be sedentary for as many as 10 or more hours per day.


With more work from home opportunities and just the overall changes to our work lifestyles, it is important to have conversations around breaking out of sedentary habits. Prolonged sitting has been linked to a number of health problems, including obesity, diabetes, cardiovascular disease, and even early death. It is recommended to break up prolonged periods of sitting with regular movement and physical activity to help maintain good health.

are some reasons why staying active is important, and some tips for incorporating physical activity into your busy schedule:

  1. Improved physical health: Regular physical activity can help you maintain a healthy weight, reduce the risk of chronic diseases such as heart disease and diabetes, and improve overall physical fitness.

  2. Reduced stress and improved mental health: Exercise releases endorphins, which can help reduce stress and improve mood. It can also help you sleep better, which can lead to improved mental and emotional health.

  3. Increased productivity: Physical activity can increase energy levels and improve concentration, which can help you be more productive throughout the day.

  4. Improved work-life balance: Incorporating physical activity into your routine can help you prioritize self-care and maintain a healthy work-life balance.

Here are some tips for staying active during your workday:

  1. Take breaks: Set reminders to take regular breaks throughout the day, even if it's just a few minutes to stretch or walk around the office. This can help you avoid prolonged sitting and improve circulation.

  2. Stand up: Consider using a standing desk or elevating your computer screen to help reduce sitting time and engage your leg muscles.

  3. Move around: Take opportunities to move around during the day, such as walking to a coworker's desk instead of sending an email or taking the stairs instead of the elevator.

  4. Exercise at your desk: Incorporate simple exercises that you can do at your desk, such as chair squats or desk push-ups. There are also various desk exercise equipment available to keep you active.

  5. Join a fitness group: Consider joining a fitness group or participating in workplace fitness challenges to help stay motivated and active.

  6. Use your lunch break: Instead of eating lunch at your desk, take a walk or attend a fitness class. This can help you recharge and increase productivity for the rest of the day.





Remember, every little bit counts when it comes to staying active during the workday. By incorporating simple activities throughout the day, you can help maintain physical health, increase productivity, and reduce stress.

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