Research has shown that physical activity at work can boost productivity – so not only could taking short, an activity-filled break means burning more calories but you might get more work done, too. Instead of scrolling your Facebook feed, get moving for a minimum of 2 minutes per hour. You could take a quick walk around the building, walk to speak to your colleagues instead of using email or use the loos or meeting rooms on another floor to clock up extra steps.
Time to kill between meetings? Stuck on hold? Use this ‘wasted time’ as an opportunity for a little burst of activity. If you can’t get out, and need some totally undetectable exercise (we promise!) try some ‘deskercise’ tips. Work your tummy by taking a deep breath in and pulling your abs towards your spine as you slowly exhale for 5-10 seconds. For a great bottom toner, clench your bum cheeks tight and hold for 5-10 seconds. Try repeating both exercises 10 times, and do as many sets as you can before you have to get back to it.
No time for exercise, but always time for cocktails? Use your social life as an opportunity to get active. Instead of meeting friends for happy hour or a girls night in (including a Chinese takeaway), meet at a park and go for a power walk first or perhaps do a bodyweight HIIT session together, all you need is space!
Sitting for prolonged periods can have detrimental effects on your health – it can lead to bad posture, muscular imbalances, and even increased risk of cardiovascular disease. That’s why aiming to move every hour is ideal, and this is where a pedometer comes in hand – it will buzz every hour to let you know you’ve got to move… not only this but seeing how many steps you walk per day could actually motivate you even more. Aim for 10,000 steps per day. That could be walking to work instead of driving, parking further away from the entrance, taking the stairs instead of the elevator. These 10,000 steps could make a big difference to your life and weight!