Getting Physical: How to Incorporate Movement into Your Workday

Physical activity is essential to our overall health and well-being, but it can be hard to find the time to fit it into a busy workday. But incorporating physical activity into your workday can have a big impact on your energy levels, focus, and performance, not to mention your long-term health and wellbeing. So, let’s get moving!

What Science Says: 5 Simple Ways to Incorporate Physical Activity into Your Workday

  1. Take walking meetings: Instead of sitting at a desk for hours, consider taking walking meetings. This will give you the opportunity to move around, get some fresh air, and increase your heart rate. It’s also a great way to boost creativity and improve your mood.
  2. Stand up and stretch: If you work at a desk, make sure to stand up and stretch every hour. This will help improve circulation and reduce the risk of back pain and eye strain. Consider using a standing desk or using a balance ball as your chair to keep your body active throughout the day.
  3. Use your breaks: Use your breaks, like lunch, to get moving. Whether it’s a quick walk, a yoga session, or a gym workout, make sure to use your breaks to get your heart rate up and reduce stress levels.
  4. Make it fun: Make physical activity fun by incorporating it into your workday in a way that you enjoy. Whether it’s a game of table tennis, a dance class, or a team sport, find a physical activity that you enjoy and make it part of your daily routine.
  5. Set a goal: Set a goal for yourself, like walking 10K steps per day or completing a certain amount of intensity minutes, and make it a priority. This will help you stay motivated and committed to incorporating physical activity into your workday.

Your Turn! Implementing Your Workday Physical Activity Practice

By following these 5 simple steps, you can design and implement a successful physical activity practice that will help you stay active, reduce stress, and improve your energy levels, focus, and performance. By making physical activity a priority, you can ensure that you are taking care of your long-term health and wellbeing. So, let’s get moving!

Further Reading:

  • “Physical activity, sedentary behavior, and sleep in U.S. adults: A nationally representative study,” American Journal of Preventive Medicine, 2015
  • “The role of physical activity in improving cognitive function in older adults,” The Gerontologist, 2008
  • “Physical activity and cognitive function in middle-aged and older adults: The role of cardiorespiratory fitness,” Aging Clinical and Experimental Research, 2009
  • “The impact of a worksite physical activity intervention on health and well-being,” American Journal of Health Promotion, 2007
  • “The effects of physical activity on cognitive function in older adults,” The Gerontologist, 2006

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