For Christmas this year I got a Fitbit. While I haven’t figured out what all the buttons are for, I do know that it is great for reminding me to get up and walk around. As you know, we humans are not biologically designed to be sedentary. We are made to hunt and gather our food. Instead, we sit immobile at our desks. And the more we sit during the day, the greater the health risk. Serious stuff, like heart disease, stroke, and type 2 diabetes.
It’s not all bad news though. Moving just 30 minutes throughout the day can significantly lower those risks. Not sure how you will get in a little exercise during your day? We have 10 easy ways to help get you up and moving throughout your workday:
1. Move your wastebasket so you have to stand up and walk to it when you want to toss away the trash.
2. Instead of emailing or calling a colleague with a question, walk to that person’s desk — and take the long way around.
3. When you need to use the restroom, use one on another floor of the building. Do take the stairs to get there! Climbing the stairs is an excellent way to build in quick bursts of exercise over the course of the day.
4. Don’t work through lunch! Take a walking break. Bonus: You’ll return to work more energized and productive.
5. Do “deskercise” with resistance bands by doing foot curls or arm stretches.
6. When you’re waiting in line, don’t just stand there… stretch your neck and shoulders, bend your knees and clench that booty.
7. Lead a mid-meeting stretch for any meeting that lasts longer than an hour and a half. The five minutes everyone spends stretching will invigorate the group.
8. Park your car as far away as possible whether at work or shopping. This is an easy way to get in more walking.
9. Wear a pedometer/Fitbit/iWatch to count the steps you take during the day. This can be a great motivator since it offers immediate feedback on how much you’re moving.
And last, but not least number 10… Turn up the radio and dance a little!!
Let’s make 2020 the year we become more fit, healthier and happier!