Break Free! Easy Ways to Move More at Work (and at Home)

Sitting for extended periods has become a common part of our daily routines, whether it’s due to working long hours at a desk, commuting, or relaxing on the couch. 

While it may seem like a harmless habit, sitting for too long can have serious implications for our health, like poor circulation, poor posture, muscle stiffness, reduced energy levels, and decreased overall mobility. 

The good news is that by implementing small consistent efforts to move more, you can make a significant difference.

Tips For Moving More at Work

• Take Regular Breaks - Set a timer to remind yourself to stand up every hour. Even just a few minutes of movement can improve circulation and reduce muscle tension.

• Stand During Calls - Use phone calls or virtual meetings as opportunities to stand up and move around.

• Walking Meetings - If possible, suggest "walking meetings" to discuss projects or brainstorm ideas while strolling.

• Chair Alternatives - Swap your regular chair for a stability ball to engage your core while sitting.

• Mini Exercises at Your Desk - Incorporate light exercises like leg lifts, seated marches, or shoulder rolls to stay active without disrupting your workflow.

• Stairs Over Elevators - Choose the stairs over the elevator whenever possible to add extra movement to your day. (If you’re feeling extra ambitious, running up stairs can be a great way to get your heart rate up during the day!)

• Park Farther Away – If you drive to work, park farther from the entrance to add extra steps to your day.

• Take the Long Way – When walking to the restroom, breakroom, or a colleague’s desk, take a longer route to add more movement.

Tips For Moving More at Home

• Break Up Sedentary Activities - Set a goal to move during TV commercials or between episodes of your favorite shows. Simple exercises like body squats or lunges can keep you active. Sitting on the ground rather than furniture while watching TV will naturally motivate you to move more as well. 
• Step Goals - Use a fitness tracker to set a daily step goal and aim to reach it by the end of the day.
• Rethink Your Transportation - When possible, walk or bike while running errands instead of driving. 
• Home Ergonomics - If you work from home – Invest in ergonomic office furniture, like a standing desk or sit-stand converter, to alternate between sitting and standing, promoting better posture and reducing strain on your back and hips.
• Stretch Regularly - Regular stretching at home keeps muscles flexible, reduces stiffness from sitting, and boosts circulation. Just a few minutes daily can enhance your range of motion and keep you feeling energized.
• Garden or Do Yard Work – Activities like gardening, mowing the lawn, or raking leaves can be excellent ways to stay active while enjoying the outdoors.
• Set Movement Alarms – Set alarms throughout the day to remind you to get up and move around, even if it's just walking up and down the stairs a few times.

Don’t Stop Now!

Ultimately, the key to combating the effects of prolonged sitting is consistency. The goal isn’t to overhaul your routine overnight but to make small adjustments that keep your body moving. By incorporating more movement into your day, you can reduce the risks associated with a sedentary lifestyle and promote overall well-being. So, take the stairs, stretch often, and remember – every bit of movement counts!