So, I have a desk job and I've become conscious of how easy it is to sit all day unless I make a conscious effort to get up and move. What are your tricks during the workday to incorporate more movement?
Build a ghetto standing desk. I took a small table used in our lobby, plopped it on my desk and stand up at it when I do not have to use two monitors.
This reduces the total number of hours that I sit during a given week somewhat and allows me to stay productive.
As a manager at a medium sized organization I am expected to be present at a lot of meetings. Add to that the fact that my office is situated on the management floor, and you'll find that many comforts are available that would lure me in sitting the whole day. I adopted "management by walking around", which annoys my secretary, but ensures that I get movement:
every day I do a tour of all my departments and say good morning to them. This gives me quite a bit of exercise, and creates a wonderful tradition. I've even heard coworkers complain if I don't do it.
I have banned weekly departmental meetings: if you want to tell me something, just tell me. That reduces sitting time.
I do a lot of walking meetings: go outside, walk around in a park and discuss work. 10 minutes is usually sufficient. Much more efficient and get some sunlight. If it rains we walk in the parking garage, coffee in hand.
I don't do long emails or telephone conversations with colleagues: if it takes me more than five minutes, I will come over and talk to you.
I also have a desk job but I'm on the phone a lot. When I'm talking on the phone I usually don't need to be in front of my computer so I got a cordless headset for my phone that allows me to walk around while I'm talking.
I have a conference room that is usually empty right by my cubicle so when I get on a long phone call I just go in there and walk around in circles. It's nothing major but it helps me get up and move a bit. I also swing my arms around to stretch everything out a bit.
I work in a huge office building, so these suggestions work for me and could also for others in the same situation.
Park as far as you can from the door.
Use the restrooms at the other side of the building.
Walk during breaks and lunch.
Exercise in your cube, like with pushups or isometrics.
If you can do it, I totally recommend a standing desk. I've had one for a couple of months now, and I love it. I also do easy exercises during the day: Desk pushups (like wall pushups, but more diagonal) and deep knee bends, and I keep some resistance bands handy too.
And I send documents to a printer on the other side of the building. When people comment on how much walking around I do, I just say I've got a lousy printer at my own desk. It's true enough, and gets me walking dozens of times a day.
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