Health Advocate Blog

Be strategic with your movement

Ever find yourself at work, wondering when the last time you left your chair was? If so, it’s time to get up and moving! Sitting for prolonged periods of time is not good for your body or your productivity. In fact, making it a point to get up and move around while at work can help boost energy levels, subsequently increasing motivation, focus and productivity. Plan to add some movement into your work day with the help of the following tips.

  • Break the habit of searching for the closest parking spot. Opt to park away from the door and walk briskly to your destination–it’ll benefit your legs!
  • Add more steps to your day by getting off public transit a few stops/streets earlier and walking the rest of the way.
  • Take the stairs rather than the escalator or elevator for some cardio and light resistance exercise.
  • Get up to relay a message to a coworker rather than send an email.
  • Go the distance by using the printer, copier or fax machine in the furthest part of the office.
  • Stand while talking on the phone.
  • Walk the longer route to the bathroom, break room and café.
  • Set a reminder each hour to take a quick walk around the office, or at least get up, shake your arms and legs out and stretch.
  • Plan to get to work earlier or stay a little later to have extra time to get up and move without interfering with your workload.
  • Designate a portion of your lunch or breaks to walking or using your company’s fitness center.
  • Schedule walking meetings to encourage your coworkers to move a little more, too.

Make a plan to exercise

While moving throughout the day is a great way to increase physical activity, it is still important to meet exercise recommendations for good health. It is recommended to get at least 150 minutes of moderate-intensity exercise each week. Sometimes exercising at home can be a challenge due to responsibilities, family and other obligations. These tips will help you make a plan to exercise.

  1. Determine your fitness goals. Trying to lose weight? Preparing for a 5K? Your reasons for exercising will help you determine where to start and help you track your progress.
  2. Choose your exercise. What exercises will help you meet your fitness goals? Your exercise of choice should be something that you find enjoyable and will help you meet your fitness goals.
  3. Develop a schedule. Identify days, times and how long you plan to exercise. Write it down on a calendar or set a reminder in your phone to help with follow-through.
  4. Get started! Start slow and gradually build your strength to avoid accident or injury.

Always talk to your doctor prior to starting a new exercise routine.

For Health Advocate members

If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, contact your Wellness Coach for more fitness tips!