Tips for staying active during an office working day

A working day at the office can easily lead to a lack of exercise. Long hours at your desk, endless meetings and screen time make it difficult to get enough exercise. Yet staying active is essential for both your physical and mental health. Fortunately, there are simple ways to incorporate exercise into your working day without affecting your productivity. Read on for practical tips to stay fit, even during busy office days.

 

Why is staying active in the office important?

Prolonged sitting can have several negative effects on your health, such as:

• Reduced blood circulation, which can lead to muscle and joint pain.
• An increased risk of back pain and other posture-related complaints.
• Reduced energy and concentration, affecting your productivity.
• An increased risk of chronic conditions such as diabetes and heart disease.

 

9 tips to stay active during your working day

1. Stand up regularly
   Try to get up and move every 30 minutes, even if it is just a few minutes. Set a timer or use an app that reminds you to take breaks. Moving while standing improves your circulation and prevents your muscles from becoming stiff.

 

1. Turn your desk into an active workspace
   Use an adjustable sit-stand desk that allows you to alternate between sitting and standing. Working standing reduces pressure on your lower back and helps burn calories. Start with 15-20 minutes of standing work per hour and build up gradually.

 

1. Do simple stretching and office exercises
   Schedule short moments for stretching or simple exercises, such as:

• Shoulder rolls to reduce tension.
• Knee lifts or lunges at your desk.
• Neck stretches to relieve tension in your neck and shoulders.

1. Schedule walking meetings
   Replace seated meetings with walking meetings, especially for smaller groups. This not only keeps you physically active, but also stimulates your creativity.

 

1. Use the stairs
   Opt for the stairs instead of the lift, even if it is only one floor. These small efforts will help you stay fit.

 

1. Get water regularly
   Make it a habit to fill your water bottle regularly. This will keep you hydrated and give you an extra reason to get up and move.

 

1. Provide active breaks
   Use your lunch break to take a short walk. Even 10 minutes of walking outside can significantly improve your energy levels and focus.

 

1. Do relaxation exercises at your desk
   Start or end your day with relaxation exercises, such as breathing exercises or mindfulness. This increases your focus and helps with relaxation.

 

1. Use apps and gadgets
   There are many apps and wearables that remind you to exercise, such as a smartwatch or fitness apps. These tools help you set goals and track your progress.

 

Do you have questions about staying active in the office?

Want more tips on how to stay active during an office workday? Then take contact with us at info@friskfysio.nl or call us on 0855000333. We are happy to help you!