Identify what tasks you can do while standing on your feet or set up a standing desk area to stimulate blood flow and engage idle muscles. That way you can stretch or move a little while reading emails or reports, or watching webinars.
Can’t avoid back to back zoom meetings? Find a time when you can turn your camera off for a few minutes to walk or stretch on the spot. When planning a long meeting, schedule short breaks into the agenda and stick to them.
Simple changes to your environment or culture can make a big difference. Introduce signage to encourage people to use the stairs or position the printer or recycling station a little further from desk areas to encourage a few more steps during the day.
In a never-ending meeting or unable to get up from your chair? Do some simple stretches while sitting at your desk to relive the tension and stiffness from not moving. If you are on a video call, you can still stretch your legs and core muscles without anyone knowing!
Being active outdoors will have the biggest effect on your mental health. If you find yourself feeling stressed or anxious at work, take some time to get outdoors to help put you in the best frame of mind for productive work. Consider organising a walking meeting with colleagues out in the fresh air.
Finished your meeting early? Wear comfortable clothes and footwear every day and take the opportunity to do something active for a few minutes when work commitments allow.
A lunchtime walk or movement break with colleagues is one of the easiest ways to be active at work. Set up a recurring calendar invite and commit. Just 10 minutes of brisk walking can make a big difference to your health and wellbeing. If you can’t be with each other in person, take some headphones and have a chat on the phone while you walk.
Manage your schedule around your energy levels – if you usually have an afternoon slump, do something active when your concentration levels are at their lowest for a boost in focus, energy and productivity.
Daylight boosts serotonin levels and makes us feel better. Shorter days in winter limit our opportunity for sunlight so if you can be flexible with your working hours, why not walk the dog (or yourself!) in daylight hours and catch up on emails when it’s dark.
Have a tricky work problem to solve? While you’re thinking about solutions, have something active you can do to stimulate blood flow to your brain.