Erika Davis
If you commute to an office in Chicago, you may already get movement before your workday even begins.
Walking from the train station or bus stop to your office, taking the stairs from the parking garage or grabbing coffee on the way can all add steps to your morning. But what happens once you arrive at the office?
Between meetings, emails, phone calls and focused computer work, it is easy to spend much of the next eight hours sitting. While at your desk, maintaining a comfortable posture can also make a difference. Sit back in your chair with your lower back supported, keep your shoulders relaxed and position your feet flat on the floor. Your monitor should be directly in front of you at about an arm’s length away, with the top of the screen around eye level or slightly below. Most importantly, avoid staying in the same position for too long.
Fortunately, staying active while working at an office does not require workout clothes, special equipment or a trip to the gym. A few quick office exercises and simple changes to your routine can help you incorporate more movement throughout the workday.
Start With Simple Exercises at Your Desk
You do not have to leave your workspace to move.
After a long stretch at the computer, sit upright and reach both arms overhead. Gently stretch toward the ceiling, relax and repeat.
Give your hands and wrists a break, too. Take your hands off the keyboard, open and close them several times, and gently rotate your wrists in both directions.
You can also stand next to your desk and do a few calf raises. Slowly lift your heels, pause and return them to the floor.
These quick desk exercises can easily fit between emails, calls and meetings.
Get Out of Your Office Chair
One of the simplest ways to move more during the workday is to find reasons to get out of your chair.
Instead of sending a message to a colleague down the hall, walk to their office. Refill your water bottle rather than keeping everything you need at your desk. Take the stairs when traveling a floor or two.
You can also try a few chair squats. Stand in front of a sturdy chair, slowly lower yourself as though you are going to sit down, lightly touch the seat and return to standing.
The goal is not to complete a full workout at the office. It is to create more opportunities to move.
Turn a Meeting Into a Walk
Not every meeting needs to happen around a conference table.
If you are meeting one-on-one and do not need to review documents or take extensive notes, suggest a walking meeting. In many Chicago offices, that could mean walking through the building, around the block or outside to grab a cup of coffee.
You can also stand or walk during phone calls when you do not need to be in front of your computer.
A 10-minute conversation is suddenly 10 minutes you did not spend sitting.
Take Advantage of Your Lunch Break
Lunch provides another natural opportunity to get moving.
Rather than eating at your desk every day, walk to a nearby restaurant, pick up your lunch instead of having it delivered or spend a few minutes walking after you eat.
One of the benefits of working at an office in a walkable Chicago neighborhood is having restaurants, coffee shops, parks and other destinations nearby. Take advantage of them.
Even if you only have a short break, a walk around the building can provide a change of scenery and add some movement to your day.
Try a Five-Minute Office Movement Break
You do not need 30 or 60 minutes to get out of your chair.
Create a simple five-minute routine you can do in or near your office:
- Stand and stretch overhead.
- Do several chair squats.
- Complete a set of calf raises.
- Try a few wall push-ups.
- Walk down the hall or around the office.
- Take the stairs to another floor and back.
Choose movements that are appropriate for your abilities and workspace. If something causes pain or discomfort, stop.
Make Your Office Work for You
Your workplace environment can influence how much you move during the day.
Look for opportunities already built into your office routine. Take the longer route to the restroom. Walk to a common area to refill your water. Use the stairs. Step outside between meetings. Visit a colleague rather than sending another email.
If you manage or design office space, consider how the environment can encourage movement, too. Accessible stairways, inviting common areas, outdoor spaces, bike storage and proximity to public transportation can all contribute to a workplace where movement fits more naturally into the day.
Staying active during the workday does not have to mean fitting a workout into an already busy schedule. Small choices, from stretching at your desk and taking the stairs to walking at lunch or stepping away between meetings, can add more movement to your day. Start with a few habits that work for your routine and look for opportunities to get up, move and make the most of your workday.
