6 ways to stay active at work

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Our society has changed drastically in past couple decades. The corporate industry was not the pioneer of our work environment, and we certainly didn’t sit as many hours as we do now.

These days most of us spend a minimum of 1/3 of our day at work sitting. Have we ever evaluated what effects this might have on us?

We certainly aren’t meant to sit these long hours. Our great grandparents didn’t live these types of lifestyle, and they were certainly much healthier than us.

Research have shown that sedentary lifestyle increases the risk of becoming overweight leading to increasing risks of chronic diseases such as heart attack, stroke, diabetes, and more.

Many of us think that as long as we go to workout or get 30 min of activity in a day, it’s going to compensate the time we sit. This is far from true.

Prolong sitting time has a big impact on cardiovascular health as well.

While it’s far better to give in that 30 min to 1 hr of exercise in a day, but we have to also consider how many hours we spend sitting in a chair or couch.

Sedentary activities use 1.0-to 1.5 x basal metabolic rate whereas; moderate to vigorous activity  uses 3 to 5 x basal metabolic rate. These types of activities include running, swimming, sprinting, and even walking.

Since we spend the majority of our day at work, it’s very crucial to make sure we are continuously staying active to avoid any health issue.

I just made 3 rounds inside my apartment while writing this because theses risks are scary.

I don’t know about you, but I plan on living a long life to see my grandkids get married. If I have caught your attention with research above then let’s get you back on living a healthy lifestyle.

6 simple yet overlooked ways to stay active at work

Park your car as far as you can

This might be one of the easiest, yet very overlooked concept. All of us are just lazy to have to walk a little extra. You would rather want to park as close as you possibly can, so you don’t have to walk those extra steps.

Don’t tell me you are not one of us who does this. I know you do. That extra walk has never done anything bad to anyone. There are way too many benefits of walking, so walk it out.

Get out of your home 5 to 10 minutes earlier than usual, so you have an extra time to park far and walk for couple minutes. It might not sound like a lot, but have you heard of the term called compound effect? Yes, it compounds if you do this daily.

Take stairs instead of an elevator

stepsYea I said it. Those stairs are there for a reason. Use them daily. If your workstation is on  the 6th floor, then walk those stairs to get up there. Having to climb stairs helps with an increase in heart rate so you burn more calories. If you do this twice a day at a minimum, it will add into your daily activities level without you even realizing.

Let’s do some calculations to show you. Imagine your office is on the 6th floor and each floor has 10 stairs. 6×10 makes 60 stairs going up and 60 coming down making 120 stairs in a day.

Now let’s say you go to work 5 days a week. That adds up to 600 stairs. If you were to take an elevator you will be missing out on 600 stars weekly. Now you decide what’s best for you. Just remember that there is no elevator to success you have to take stairs.

Go on 5 minutes walk every 90 minutes

It’s not so much about how long of an activity you do but more about how often you do them. As I previously stated that getting up and stretching or walking helps with blood circulation.

While we are sitting down, we cut off circulation to a minimum so getting up often helps to bring us back on track.

Work with your full focus for 90 min, then go for a walk for 5 min or so. This will also refresh your mind and helps you gather your thoughts.

If you work for 8 hours then that 5 min adds up to the total of 15 minutes a day. Now common, don’t tell me your company doesn’t give you an average of 15 minutes of leisure time.

Keep a reminder on your phone to stretch


It’s very easy to get on with the day when we are so busy. This is why keeping a remind on your phone is very helpful. Put an alarm to remind yourself to get up and stretch for couple minutes.

You might wonder, won’t people think I’m crazy to have an alarm going off at a random time in a day? Not necessary, just make sure your alarm is not as loud, so you aren’t disturbing others around you.

When it’s time simply get up and stretch. Stretching allows for blood flow and circulations.

Take a little extra time in the bathroom and exercise

This is absolutely my favorite thing to do at work. You might think I’m crazyyy, but please hear me out here.

How many times do you go to the bathroom in a day? I don’t know about you, but I go a lot. Every time I go to the bathroom I make sure to squeeze 1 to 2 minutes of moderate activity.

You can do them inside your bathroom stall. This is powerful. Every time I go to the bathroom I do one of these workouts (running in the same place, squats, jump squats, lunging, wall push-ups).

No one is going to ask you where you went, and you keep yourself active as well. It’s a win-win.

If possible eat lunch at your desk and go for a walk during your lunch time

We do this a lot at work and I’m telling you from an experience, it makes a big difference.

If you take 30 min lunch break usually and decide to add that 30 min for physical activity such as walking, it will pay you 10 folds. Take a coworker and walk with him/her, so you can keep each other accountable.

Doing this every day makes it a habit and also helps you burn more calories (stored fat) in a day.

These are an easy 6 ideas that you can start implementing right away. They will take you 1 step closer to living an active lifestyle and helps avoid life-threatening diseases. Don’t be overwhelmed, though. You can start by one activity and keep adding until you get to them all. Even if you can’t do 6 of them in a day, doing few of them is far better than doing nothing at all. Plus don’t forget to eat a healthy and balanced diet.

Accountabilities are the key to success

Anything is more fun and doable if we have someone to keep us accountable. Thus, If you need more with your goals or you just like hanging out with positive and fun people who love to help others then come join our Free Private community. I’m telling you, you will be glad you did :). Hope to see you on the other side.

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