How to be more active at work without exercising?

How to be more active at work without exercising?

Why do we need to increase movement breaks and be more active at work?

Long periods of uninterrupted sitting, and generally not being active at work, has the potential to result in a range of musculoskeletal and health complications. Some of these include;Woman rubbing her neck

  • Neck, shoulder and lower back pain
  • Type 2 diabetes
  • Obesity
  • Heart disease


Breaking the habit of uninterrupted sitting will help to prevent these health issues, and lead you to a longer, healthier life. Incorporating incidental exercise through your day will help to prevent these issues, and we have listed a few examples below that you can easily include through your working day;

  1. Alter your daily commute to work;Woman walking up stars

    • If you catch the bus, get off one stop earlier to increase your walking distance
    • Walk at a faster pace on your way to the office
    • Ride your bicycle to work – even if it’s once per week!
    • Use the stairs in your office – stay away from the elevator!
    • Stand up on the bus or train rather than sitting
  2. Change your work environment;Woman at stand up desk

    • Move the bin so you have to stand and take a few steps to get to it
    • Print documents regularly rather than all at once
    • Stand up when you answer the phone or read something off a document
    • If you have a sit stand table – change it to standing every 30 minutes for 10 minutes
    • If you don’t have a sit stand table – request one – more workplaces are opening up to the idea
    • Avoid sitting for longer than 30 minutes at one time
  3. Get out of the office for your lunch break

  4. Wear a pedometerPeople with pedometer – Aim to walk 10,000 steps per day – if you are walking more around the office and getting out for your lunch break, then this will be an easy target for you! And get your colleagues involved too!

  5. Avoid e-mailing colleagues in the office – get up and walk to them instead


If you are suffering from any pain or stiffness from sitting at your desk all day