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4 Ways to Sneak More Movement in At the Office

Are you struggling to squeeze that 60-minute yoga class into your day? Don't sweat it. (Literally.) Workouts with a capital "W" aren't the only way to add PersonalPoints™. Our daily routines are ripe with opportunities to get active, and every bit has benefits, explains Christi Smith, MS, a certified strength and conditioning specialist and an associate manager of science translation at WW. For example, research shows that something as simple as walking for two minutes after 20 minutes of sitting can improve resting blood pressure. So to help you get more action from your everyday activities, we turned to the fitness pros. Here are their top tips for making moves.

Find excuses to stand.

While standing may not feel like movement, research shows it can activate your whole body. Some ideas to get you out of your seat:

  • Take phone calls standing up.
  • Keep your most-used files in an overhead compartment, so you need to stand to reach them.
  • Get a sit-stand desk and use it in standing mode whenever you reply to emails.

Sneak in a below-the-desk workout.

If you work at a desk job, it might not surprise you that the average American spends nearly eight to 13 hours sitting every day. Break up any long bouts whenever you can; sitting less is linked to many health benefits—including reduced risks of heart disease and type 2 diabetes. Get up to refill your water bottle, say hi to a colleague, or grab a snack. Even small movements, like foot circles, can help get your circulation pumping: Sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves if you can't get up and move around. (This can also help with posture!) Work the calf muscles further by stretching your leg and pointing your toes forward and backward 20 times, then make circles with your foot 20 times. Repeat with the other leg.

Schedule a moving meeting.

Take stock of your upcoming calendar invites and see if you can take any meetings on the go. (Stash a pair of sneakers under your desk or in your car for those spontaneous moments.) If you work from home, call in from your cell phone while walking around your neighborhood.

Switch off your camera to stretch.

Some days you might not be able to take a walking meeting or do laps around the block, and that's OK, Smith says. However, if you can't leave your desk, consider deeming one or two meetings audio-only to get in some desk stretches while you listen.

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