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8 Ways to Move More During the Workday

8 Ways to Work Movement Into Your Day

It doesn’t have to take much effort or time to incorporate more movement into your day. Here are a few ideas for boosting NEAT and planned activity throughout the course of your workday.

Take Movement Breaks

Setting timers for breaks is a quick and efficient way to get more movement. Set timers for breaks that last 5 to 10 minutes, and choose a work period of an hour.

The negative effects of sitting, including pain, stiffness, and muscular imbalances, can be countered by getting up to move around, doing a few light stretches, or taking a walk around the house or office. Additionally, it may aid in raising your energy expenditure.

According to one study, even brief 3-minute movement breaks, taken every 30 minutes, can counteract the negative effects of sitting, such as improved fasting glucose and more stable blood sugar levels. Researchers believe these advantages are most likely because of the increase in blood flow that occurs when you get up from your seat.

Pace the Room

Instead of remaining seated during calls at work, try pacing the space. Pacing boosts your activity levels and creative potential, benefiting your employer and your health.

Set Up a Movement Workstation

You can significantly increase your movement by switching from your standard desk setup to a standing or walking workstation. For instance, you only need to walk for about 1 hour and 40 minutes, or up to 2 hours, depending on your stride length and pace, to reach 10,000 steps.

Try standing for a portion of the day as an alternative. Standing burns a few more calories than sitting, but they add up. Additionally, there are advantages, like a decreased risk of illness and mortality.

Use Your Lunch Hour Wisely

Consider going for a walk outside during lunch if you have extra time. Even more significant advantages can be derived from your additional exercise by walking after eating to help control blood sugar levels.

Walking during lunchtime also uses the habit-building method known as habit stacking. Adding a walk to your daily lunchtime routine will help you incorporate movement into your routine since eating lunch is something you do automatically every day.

Do Desk Exercises

You can perform many kinds of exercises at your desk. Additionally, tools like an under-the-desk peddler can keep you active and burn calories throughout your working day.

According to studies, these gadgets helped obese office workers burn more calories each day experiencing no discomfort. Keep some dumbbells and resistance bands close by so you can reach for them when you are on the phone, sitting at your desk watching meetings, or taking a break.

Try Walking Meetings

If you feel comfortable, suggest that meetings be held while walking. When coworkers get together for a brainstorming session or a one-on-one meeting, taking the meeting on the go might be a good idea for everyone. Not only could it make you more creative, but it could also help you move around more during the day.

Take Advantage Of the Stairs

Take the stairs instead of the elevator whenever you can if your building has them. This tip is popular and well-known for a good reason.

Stair climbing is a NEAT champion because it burns three times as many calories as standing or light walking. Also, taking breaks to walk up and down stairs can improve your cardio fitness, lower your risk of getting sick, and make you fitter.

Create Opportunities to Walk

Find creative ways to walk more throughout the day. Do you need to send a memo to a coworker? Instead of messaging or emailing, get up and talk it over in person.

Bring a small water bottle to work, and when it’s empty, fill it up. Park farther away in the parking lot so that you have to walk further to get to and from the building. 

And instead of having your lunch brought to the office, walk to get it. Short trips like these add up to a lot of steps over the course of the day.  

Set Yourself Up for Success

Considering your options or making plans in advance can help you win the battle of incorporating movement into your routine. Using these suggestions will help you move more fluidly and naturally, which will help you succeed.

Schedule it: Schedule out your breaks, workouts during lunch, and movement throughout the day, and then stick to it.

Wear comfortable shoes: Either wear or bring comfortable, supportive shoes you can move easily in to increase your motivation and desire to move more.

Keep basic fitness equipment nearby: If you keep workout equipment within sight, you’ll be more likely to use it. Using an exercise ball or balance disc are also great options for increasing NEAT.

Use a headset for calls: Walking while on calls is much easier and better for your posture when you use a headset or earphones with a microphone.

Add comfortable flooring: If you plan on standing at your desk, invest in a padded mat for comfort.

Find a workout buddy: Social support can increase your motivation and accountability to stick to your movement plans. Find someone to join you on your lunch break walks.

If you don’t move around during the day, you might feel more sore and gain weight. Even if you have a job that keeps you from moving around much, you can still be more active during the day by making a few simple changes.

Don’t try to do everything at once, either. Just start with one or two new habits and build on them. Your mind and body will be grateful. And you might get other people at work to do the same.