Are you stuck at a desk for most of your waking hours and need ways in which you can move your body more throughout the day? Maybe you read our recent article Is Sitting Really The New Smoking? and you’ve been inspired to find more reasons to get active throughout the day. 

Whatever reason it is, we’ve come up with a list of 7 ways that you can pack more movement into your day and improve your overall health and productivity.

Depending on where you work, and what your set-up and surroundings look like, will affect how much you’re able to utilize these tips.  However, we encourage you to try out as many of these as you can.

Benefits of daily movement: 

According to Psychology Today, moving your body is actually good for you mind! Say “hello” to a more productive work day! Moving your body also helps to boost your mood, reduce your chances of chronic illness and keep your weight in check!

1. Take The Stairs

If you’re ever standing there waiting for the elevator and think, “I should have just taken the stairs”, that’s probably not a bad idea! By taking the stairs instead of the elevator you can activate the muscles in your legs and glutes that are in “rest mode” while you’re sitting down. It can often save you time, too!

2. Fitball/Stool

Fitballs and stools are an easy and inexpensive way to improve your workspace. We often recline back in our chairs leading to poor posture while engaging virtually none of our postural muscles. By sitting on a stool or a fitball you are forced to engage your postural and stabilizing muscles. 

3. Walk Before/During/After Work

Setting the alarm an hour early might have you wanting to crawl back into bed at the thought, but hear me out. Moving your body in the morning is a perfect way to focus, clear your thoughts, get the blood pumping and engage the muscles that are out of action for the rest of the day. If the idea of early morning exercise doesn’t appeal to you, try a walk on your lunch break or ending your day with some activity.

4. Stretch

One of the most easy to implement tips is to stretch! Set an alarm for every hour and stand up and stretch your back, neck and shoulders. This takes less than 1 minute but can significantly improve your posture and any tension that you may be experiencing.

5. Stand Up Desk/Meetings

Having a short meeting or catch up? Why not stand? A standing meeting provides a perfect opportunity to stretch your legs and get the blood pumping. By standing during your meeting your boss may even make meeting times shorter...no complaints there!

6. Walking Meetings/Phone Calls

Need to take a phone call that doesn’t require taking notes? Take a walk outside while you chat. Stretching your legs, breathing in the fresh air and enjoying the surroundings and being productive at the same time - we like the sound of that! 

7. Walk, Ride To Work Or Get Off Public Transport A Few Stops Early

Do you usually get off the bus or train at the end of your street or outside your door? Try getting off a stop or 2 earlier and walking or riding the extra distance. This is the perfect time to allow your body to wind down before walking in the front door.

What are your top tips for adding more activity into a day spent at the desk? Share your tips in the comments below!