Get up and move!

All too often, office workers spend their entire workday at their desk. They remain seated through their breaks and lunch. They call a colleague in the office rather than walking to them. They print in their office rather than to a communal printer. All this contributes to sedentary work and static seated postures.

Our bodies aren't meant to remain in one position all day long, but how do we incorporate more movement into a desk job? Here are a few ideas, for both at your desk and away from it.

  1. Take regular breaks and lunch breaks. Walk to a communal break room multiple times per day.
  2. Stand up to answer the phone and remain standing during phone calls (as possible).
  3. Print to a communal printer rather than using a personal in-office printer.
  4. Meet with colleagues in person (i.e. at their office) rather than calling/emailing them.
  5. Take the stairs rather than the elevator. It adds physical activity to your day – even if you only walk 1 out of the 4 floors you need to travel!
  6. Drink lots of water. Not only does it keep you hydrated, but it will get up more frequently to use the washroom as well.
  7. Have standing or walking meetings. It promotes alternative postures to sitting and adds physical activity during the workday.
  8. Set a reminder alarm to go off each hour, reminding you to stand up and stretch for a few minutes.
  9. Rotate your work tasks to promote changes in posture between sitting, standing, and walking.
  10. Use the adjustments of your office chair to add mobility to your workday.

Now that you have the know-how, get up and move!

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