9 Easy Ways To Get More From Your Workday

Sitting at your desk all day can hurt your health, but it's easy to reduce that risk by incorporating activity into your workday routine. Experts have found that just one hour of physical activity a day—something as simple as walking—can decrease the risk of health conditions that come with sitting for eight or more hours a day. And bonus, physical activity not only supports physical health, it also improves your mood and mental clarity and provides stress relief; something we all need during business hours.

Keep in mind that an hour a day of exercise a day does not mean you need to carve out an hour a day to exercise, instead try incorporating smaller amounts of exercise throughout the day. In fact, this technique is recommended as a great way to stay active. These small amounts of exercise throughout the day add up in a big way.

Do you still need motivation to get up out of that office chair? Here are some helpful tips to help you get started.

  • Move your wastebasket and other essentials away from your desk so you have to walk to get them.
  • Walk to a colleague's desk instead of emailing or phoning.
  • Take the stairs instead of the elevator. Start with only doing 1-2 flights and increase the number as you feel comfortable.
  • Use resistance bands to do foot curls or utilize different arm, shoulder and neck stretches at your desk. This tip works when you are standing as well; try it the next time you’re waiting in line.
  • If a meeting lasts longer than 90 minutes, take a five-minute stretch break at the mid-point.
  • Park your car farther from the building so your walk into the office is longer. If you take public transit, get off a few blocks before your destination and walk the rest of the way.
  • Download apps that encourage you to be active, such as those that count your daily steps or remind you to move while at your desk.
  • Try walking to get your lunch. While this may not always work, you can utilize local restaurants close to you. If you can’t walk to lunch, try walking around your office building after you eat as a great way to support healthy digestion.
  • Coin an event around the office to get you and your colleagues active. This will make activity more fun and will provide a routine every week. Try something like Fitness Friday or Wellness Wednesday.


When we sit less and move more we are supporting mental, physical and emotional health, which means our work life and home life benefit. Beginning an exercise regimen can feel time consuming and stressful, but you are not alone. Let the experts at Gwinnett Medical Center’s Fitness & Performance Center help! Our licensed professionals can provide the guidance and resources you want and need—all customized to suit you.

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