7 Tips for Getting Out of Your Chair and Exercising at Work  

A quick internet search of “sitting disease” reveals frightening statistics like:

• Women who were inactive and sat over six hours a day were 94% more likely to die during the time period studied than their physically active counterparts
• Sitting time has increased 8% from 1980 to 2000 while exercise time has stayed the same, and the rate of obesity has doubled
• Sitting for prolonged periods can raise the risk of cardiovascular disease by 14%, cancer by 13%, and diabetes by a whopping 91%

The phrase “sitting is the new smoking” has gone mainstream, and more research like the data provided above continues to predict the doom-and-gloom for desk workers. While we could just give up and accept an unhealthy fate, we don’t have to. Anyone can get active at the office, whether with a partner or alone. Read on for suggestions to both approaches.

With a Co-Worker

Finding one or two colleagues to get up and get active at work can be encouraging and a great team-building exercise (pun intended). Partners can hold each other accountable when one feels like skipping an activity, and they can also share new ideas on how to get moving in the office. Here are some suggestions on how to get started as a group:

• Host walking meetings. If you haven’t binge watched “The West Wing” on Netflix, do it. The entire communication team hosts brainstorms and meetings as they are walking from one end of the White House to the other. This isn’t a groundbreaking idea, but it’s effective because everyone can still be productive while moving around. This tip may also help get your boss on board with more activity in the office because it does not interrupt work.
• Do hourly, one-minute activities. Each hour, on the hour, get up for one minute and do an activity. You can do subtle exercises like calf raises or more obvious ones like jumping jacks. These will depend on the work culture at your office, but getting an active group together will make it seem less silly. The challenge with this approach is that you can get knee-deep in a project and miss the hourly activity. With that in mind, set a calendar reminder or assign a team member to be the activity lead at certain times. 
• Organize after-work classes or activities. If you can get enough people at your office on-board and your employer is willing to host, invite a guest exercise instructor after work hours. If space is available in your office, many zumba or yoga instructors will host private classes on-site. You can also organize pickup basketball or softball games if enough of your co-workers are interested. Simply do an online search for leagues in your city and get your office to sign up.

On Your Own

Working out is more fun with a partner or as part of a group activity, but even if your co-workers aren’t on-board, you shouldn’t miss out on the benefits of exercise. You can incorporate more physical activity into your workday on your own. Some recommendations to get started include

• Update your commute to the office. If you drive or take the train to your office, can you make your commute more physical? Perhaps you can park your car a bit farther away or take the train to the next stop so that you have to walk. It may be as simple as taking the stairs instead of the elevator, or as drastic as riding a bike instead of driving. Any increase in physical activity will provide benefits.
• Go to the gym on your lunch break. Take your designated lunch break and head to the gym or go out for a run around the neighborhood. If you’re worried about your appearance (and possible scent) post-workout, throw makeup wipes, deodorant, and dry shampoo into your gym bag to freshen up afterwards.
• Do activities at your desk. Some simple exercises you can do right at your desk without calling too much attention to yourself. These include push-ups, tricep dips, calf raises, leg raises, and more. If you feel like you’re on display for your coworkers, find an empty office or conference room to run through a quick routine.
• Stand up and work. Standing and walking desks have become a trend for cutting-edge offices, but they can be an expensive investment. If you or your boss isn’t interested in making this kind of purchase, try to find a space in your office that might provide a similar benefit. For example, does the office kitchen have high-top tables or counters that you can stand at? You can also choose a couple of work tasks that can be completed while standing, like taking phone calls or reading briefs.

Adding more physical activity at work will help minimize the impact of the “sitting disease,” but you’ll also feel more energized and motivated. Whether you’re going it alone or can recruit co-workers, exercising on a regular basis has incredible advantages. Don’t let the time-crunch that is your daily life get in the way.