Make activity part of your work day

Health benefitsto being physically active at work

Make activity part of your work day

While it’s important for adults to get 150 minutes of aerobic activity each week, that doesn’t mean you should devote a big chunk of one day to exercise and then avoid it the rest of the week.

There are health benefits to being physically active throughout the week, and moving more and sitting less every day.

You’ll be happy to learn that exercise can have a positive impact on job performance as well. It brings improved memory and thinking skills, and reduces stress and anxiety.


Take mini breaks

To build more movement into your work day:

  • Stand up and stretch every 30 to 60 minutes.
  • Walk for 10 minutes before work, 10 minutes at lunch, and 10 minutes after work.
  • Take the stairs rather than the elevator.
  • Park in the back of the lot.
  • Block off some exercise time on your calendar.

Exercise at your desk

You can also try these exercises at your desk or workstation:

  • Squat a few times before sitting down: Stand in front of your chair and squat down as if you were sitting, but don’t touch the chair. Keep your back straight, knees above the feet, and weight in your heels. Stand up and repeat.
  • “March” in place: While seated at your desk, take short, quick steps for 15 to 20 seconds without standing up.
  • Work your shoulders: Sit on the edge of your chair and lean forward with arms hanging down. With palms facing each other, raise your arms to the side. Pause, bring the arms back down, and repeat.
  • Do arm circles: Hold your arms out to the side and move them in small circles. You can make the circles gradually get bigger, reversing direction after about 10 seconds.