6 Ways to Get More Exercise During Your Workday

If you have a sedentary job, it can be quite challenging to get enough exercise during your work days. A sedentary lifestyle and weight increase can lead to health problems such as diabetes, heart disease, heart failure, stroke, certain types of cancer. And your mental health might be affected. The good news is that, you can combat these effects by adding more exercise to your daily life, and this doesn't have to be complicated.

1. Take exercise breaks

It is an easy and efficient way to increase movement by setting rest periods. Set the length of time you want to work, such as 1 hour, and set a 5 to 10 minute break.

Get up and move around, do light stretches, or take a walk in the office or home. All of these can help combat the bad effects of sitting for long periods of time, such as stiffness, pain, and muscle imbalances. It also increases your energy expenditure. According to a study, even a brief 3-minute exercise break every 30 minutes can combat the effects of sitting.

2. Pace the room

Now when you get a call at work, instead of staying in your seat, try pacing the room this time. Not only does pacing improve your activity level, it can also help boost creativity. It's a win-win for your employer and your health.

3. Set up the mobile workstation

If you have the chance to change your regular desk to a standing or walking workstation, you can greatly increase your physical activity. For example, to reach 10,000 steps, you only need to walk for about 1 hour and 40 minutes, or up to 2 hours, which depends on your stride and speed.

Or you can try standing for part of the day. While standing won't burn many extra calories compared to sitting, they do help. There are also other benefits, for example reducing risk of disease and mortality.

4. Use your lunch time wisely

If your lunch time allows, consider taking a walk outside. Taking a walk after a meal can help control blood sugar levels, adding more significant benefits to your extra activity.

There is also an added benefit of walking around lunchtime. It utilizes a habit-building method called habit stacking. As eating lunch is something you do automatically every day, taking a walk on this ingrained habit will help incorporate exercise into your routine.

5. Try walking sessions

Why not try the idea of a walking meeting? Whether it is a brainstorming session or one-on-one meeting with colleagues, meeting on the move can be an option that everyone can benefit from. Not only does it potentially increase creativity, but you also get more movement throughout the day.

6. Use the stairs

If your building has stairs, skip the elevator and take the stairs if possible. For some reason this advice is popular and well accepted.

Climbing stairs can burn three times as many calories as standing or walking. Additionally, stair walking workout breaks can improve your cardiorespiratory fitness, reduce your risk of disease, and improve your fitness.