Keep It Moving! - Part 2: Cures for the Sedentary Workplace!
In our last post, we covered how sitting can negatively impact your health and productivity. But the good news is, you don’t need a complete lifestyle overhaul to counteract these effects. Even small, frequent movements throughout the day—what some researchers call “exercise snacks”—can make a huge difference.
The secret to combatting sitting isn’t dramatic change; it’s consistency. Let’s explore how small, practical adjustments can improve your health, energy, and focus throughout the day.
What Are "Exercise Snacks"?
Exercise snacks are quick, manageable bursts of movement sprinkled throughout your day. Studies, including a 2022 one published in the British Journal of Sports Medicine, show that walking for just five minutes every half hour improves circulation, regulates blood sugar, and boosts mood.
Frequency is key here. Taking a single 40-minute walk after hours of sitting is good for you, but it won’t offset those sedentary hours. The key is to break the sitting up, but the beauty is you don’t need to take long breaks. Instead, frequent small ones—like a five-minute walk every 30 minutes—are far more effective.
Actionable Ways to Add Movement to Your Day
Here are some easy ways to incorporate movement into your daily routine:
Set Timers
Use your phone or fitness tracker to remind you to move every 30 minutes. A simple stretch or a lap around the room can go a long way.Walk During Calls
Take advantage of phone or virtual meetings to stand or walk. There’s an added benefit to this: studies, (including one from Stanford University), have found that walking increases creativity by 60%, so it could just be that you have a brilliant idea while on your walking call!Incorporate Desk Stretches
Relieve tension with simple moves like neck rolls and shoulder shrugs. These can be done right at your desk and help prevent stiffness.Standing Desks and Balance Balls
Standing desks are great for alternating between sitting and standing throughout the day. A balance ball can engage your core and encourage better posture, though moderation is key - too much standing isn’t ideal either.Use Stairs
Swap the elevator for stairs whenever you can. This simple change strengthens muscles and improves heart health.Dance Breaks
Working from home? Crank up a favorite song and dance it out! It’s fun, mood-boosting, and sneaks movement into your day. Working from the office… it might be more difficult, but many companies now offer private break rooms for quiet meditation or prayer - if your does, you can always get your ear buds in, crank the Kelly Clarkson on your phone and have your own secret dance party!Quick Workouts at Lunch
Spend part of your lunch break walking or doing a short workout. Even 10 minutes of moderate exercise can significantly benefit cardiovascular health.Walk to Collaborate
Skip the email or chat and walk over to a coworker if you’re in an office. If remote, take walking breaks during collaborative phone calls.
Why Movement Boosts Productivity
Frequent movement isn’t just good for your body—it’s great for your work. Small breaks improve focus, reduce fatigue, and enhance executive function (your brain’s ability to plan and problem-solve). Instead of being a distraction, these moments of activity can make you sharper and more efficient.
The dangers of sitting are serious, but the solutions are surprisingly simple. By incorporating small, regular movements into your day, you can protect your health, stay energized, and even improve your productivity. Start small—whether it’s a quick stretch or a five-minute walk—and build from there. Your body and mind will thank you!