Wellness in the workplace is becoming a trending topic of discussion due to the advancement of research regarding the health risks of sitting all day. Sitting behind a computer screen all day is becoming the modern work-style within most businesses. Sadly, most desk workers are oblivious to the fact that sitting in an office all day can lead to some pretty serious health problems.
To avoid experiencing any sort of desk induced health issue, it is important that we motivate ourselves to move around more often during the day. Doing so will not only improve our overall health, but it can stimulate motivation in others to do so as well. Are you looking for some ways to remain active in your workplace? Check out these ideas:
#1. Stand Up and Stretch
When your muscles and ligaments aren’t moving enough, cramping, aches and sharp pains can occur in different areas of the body. In addition to an improvement in flexibility and better posture, stretching helps the body release tension that is built up from remaining stationary for too long. Taking frequent breaks from your desk to stand and stretch is a simple way to avoid such health problems and to make your work day a less painful one. Check out Cardio Trek's section on stretching where you can find some other great benefits and tips of stretching everyday!
Depending on the location of your workplace, walking or riding a bike to work are great options to fit in exercise before starting your day. Walking or biking might already be part of your transportation method on your arrival to work, but if not, park slightly further away from your job site to walk a block beforehand. If walking to work is part of your daily schedule, try extending your commute by strolling an extra block or two. That way, you’re entering your office feeling revitalized and ready to conquer the day! If walking or biking to work isn’t something you think will stick in your itinerary, try finding time during your lunch break for a brisk walk!
#3. Schedule a Group Fitness Event
Remember, as you’re sitting at your desk all day and feeling sluggish, most likely, some of your coworkers are as well. Spread motivation throughout your workplace by scheduling a group fitness event! By using an online event planning platform (eg. Meetup, Facebook or Eventbrite via https://www.eventbrite.com/l/registration-online/), you can establish a time and location for the fitness event, and track your RSVPs with the benefit of staying organized!
Sample Activities you can do with your coworkers on weekends or during the evenings after work:
- Archery Lessons (for up to 3 people).
- Boxing Lessons or Beach Volleyball.
- Cycling Outdoors. Or possibly Spin Class.
- Dance Lessons.
- Fencing Club. Or even Fishing (most of the exercise is carrying fishing equipment).
- Golf or Mini Golf.
- Hiking.
- Ice Skating.
- Jogging.
- Kayaking - Because who doesn't want to at least try kayaking?
- Laser Tag.
- Martial Arts Lessons or Mountain Biking.
- Nine Pin Bowling.
- Obstacle Course Races.
- Pokemon Go, the game is still surprisingly popular and great exercise.
- Rock Climbing.
- Swimming.
- Tennis. Or even various Team Sports.
- Volleyball.
- Water Polo.
- Yoga Classes - The more the merrier.
- Zumba Classes.
#4. Take the Stairs
An elevator is an easy ride, and requires a very low level of activity. Usually, individuals take the stairs when the elevator is broken or if it’s the only option to get one floor to the next. Using the stairs everyday can improve heart health, increase activeness, and actually save you time (according to Reuters the stairs are often faster than the elevator, reuters.com/article/us-stairs-elevators-idUSTRE7BB1B020111212). If you have the option to take the stairs in your workplace, do so to get in as many steps as possible, especially if you work at a desk.
#5. Take Frequent Walks Around the Office
Being stagnant all day is the definition of an unhealthy lifestyle. It is extremely important to make a constant effort to remove yourself from your desk chair to get your legs moving. Without motion, you are more prone to the health risks that come with sitting at a desk all day, such as blood clots, fatigue, and chronic pain. Along with the fitness related advantages, taking walks around the office is like pushing a mentality reset button, and can change your negative mindset to a motivated one!
Let’s reduce the amount of sitting at our desks all day by motivating ourselves and other desk workers to pursue a more active lifestyle!
