A sedentary lifestyle increases the risk of a wide range of health problems, including heart disease, depression, obesity, cancer, and more. But if you’re a desk jockey like me, logging eight or more hours a day in front of a screen, finding ways to incorporate movement and even moderate exercise into your workday can be a challenge.
The good news is that you don’t need to train for a marathon to counteract a sedentary workday. Small, consistent movements can go a long way.
Invest in a Standing Desk
Standing desks make it easy to work while upright and are often designed to adjust seamlessly, without requiring you to rearrange your computers, monitors, or other equipment.
Try an Under-Desk Walking Pad
If you work from home or have extra space in your office, pairing a standing desk with a walking pad treadmill allows you to rack up steps while still tackling your workload
Consider an Under-Desk Elliptical
If the idea of walking while you work doesn’t appeal to you, an under-desk elliptical may be a better fit. These compact devices have grown in popularity because they encourage steady, low-impact movement that is gentle on the joints.
Incorporate Seated Chair Exercises
If you thought chair exercises were only for seniors, think again. A quick online search reveals countless simple movements that can make a meaningful difference at your desk. Not only can the movements get your blood pumping, but they also can help sharpen focus and even improve posture.
Schedule Movement Breaks
If you’re a driven worker who rarely steps away from the computer, make it a point to schedule short 10- to 15-minute breaks on your calendar — and treat them as nonnegotiable. Your body (and productivity) will thank you.
Movement is medicine, and the simple choices you make during the workday can shape your health long after you log off. So go ahead, make your move!