Working in the office can be mentally draining, and it’s easy to spend hours glued to the chair without moving. Not only can this impact productivity at work, but also has a negative impact on our health.  It is important to remain as active as possible through regular movement to help maintain cardiovascular health as well as your ability to focus throughout the day, and spending just five to ten minutes every hour can help!

There are literally hundreds of exercises we could do just in the office and they don’t require you having to change into any workout clothes and buying an abundance of gym equipment. The key is to just break up that sitting time with small bouts of movement.

So, what can you do?

Get those legs moving!

Whenever you arrive at work or go out on your lunch break, take the stairs instead of the elevator. This will not only increase your step count but it will also raise your heart rate. Instead of calling or emailing your colleague down the hall, walk over to them. Discuss your ideas face to face! Maybe you have got a stack of paper work to do. Instead of sitting through the whole lot, stop what you’re doing, take a moment and jog on the spot for a minute, then continue where you left off. It is small things like these that can add up to make a big difference.

Regular stretching

Regular stretching can help prevent muscles from tightening up and prevent the common neck and back pain from desk work. Take 5-10 minutes to stretch your legs, arms and neck. Hold the stretch for a good 15-30 seconds.  This can help eliminate various aches and pains from prolonged sitting and encourage better posture.

Body weight exercises

Body weight exercises will help maintain strength and muscular endurance that can be lost through sedentary lifestyles. It also gets the blood pumping, helping you feel more energised. Simple exercises such as squats and lunges for your legs. Push ups on the wall or on your desk for upper body and core. Setting small challenges for yourself or your co-workers can be a good way to keep things interesting and encourage physical activity around the workplace. Challenge each other (or yourself to a wall sit challenge. Whoever holds the longest time wins (Tip: the more you practice this, the longer you can hold it)! Otherwise get creative, grab a heavy folder or pack of printing paper and do some bicep curls or lift it out to your side a few times to work your shoulders. Aim to get 1-3 sets of 8-12 reps for each exercise, picking a different exercise every hour.

Remember, physical activity at work doesn’t have to be overly strenuous. Just by breaking up those sitting intervals 5-10 mins every hour, whether it be walking, squatting or stretching, it can make a big difference to productivity and health. Doing this in conjunction with your planned, weekly exercise sessions will optimise cardiovascular, mental and musculoskeletal health. Consider seeking the help of an Accredited Exercise Physiologist for a tailored advice.