If you’re like most people, squeezing a bit more physical activity into your day wouldn’t hurt. Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity. Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Here are some tips:
Take a lunch break: Take some time to step away from your desk and use your lunch time for a workout. Go for your favourite type of exercise or try something new. Check out local gyms and fitness centres near your office or start with something simple like taking a nice, long walk during lunchtime.
Get moving at work: Research shows that both the people and the workplace itself benefit when employees are encouraged to be active. Positive effects of physical activity include higher productivity, lower absenteeism and turnover, reduced stress and a happier workplace culture. Work with management or human resources to find creative ways of encouraging movement. For example, bring in an instructor to lead lunchtime exercise classes.
Stretch and flex: Active living isn’t just about strength training and cardio — it’s important to have a mix of activities in your routine. Flexibility routines are great for your body, helping you maintain your ability to bend and stretch easily, which can get harder as we age. The Canadian Centre for Occupational Health and Safety recommends breaking for five to 10 minutes for every hour you spend at a work station. Do some stretches, get up and walk over to a coworker’s space rather than communicate via phone or email, and start and end your workday with a short set of stretches.
Use the buddy system: It is sometimes hard to stick to your goal of incorporating more activity into your work day, but if you find someone willing to share the challenge it can make it easier and more enjoyable. A coworker might have a similar schedule, or if a friend or relative lives or works nearby, they can also be a great exercise partner. Go on walks together or sign up for a lunch class and make the commitment to show up for each other.
