You may have read my earlier articles about how sitting kills and how sitting is negatively linked to premature death and cardio-metabolic diseases, regardless of whether you participate in exercise or not.

The good news is that recent studies have indicated that frequent interruptions of prolonged sitting through brief activity bouts may attenuate the adverse effects of prolonged sitting. Though the magic number is not concrete yet, it’s suggested that we should be standing and participating in light activity every so often, with the accumulative total being two to four hours per day. For an eight-hour working day, that does mean that half of it is still spent sitting, so remember your good sitting posture and proper workstation ergonomics!

The biggest concern for everyone, whether you’re the business owner, boss or employee, is how can you walk around for four hours a day and still be productive? The simplest solution is to create standing workstations, or even a sit-stand workstation that can switch between the two positions. Standing up while working not only engages more muscles and creates a different dynamic through the body but it’s also easier to re-adjust your position, stretch out, and move more in general, as you naturally shift body weight and move your body while you stand.

Here are 10 other ways to keep you active and fit while you sit at your desk:

General Office Movements

1. Stand up and move every time you drink your water or coffee.
2. Don’t email office colleagues; walk to their desks to communicate with them.
3. Get out for lunch. And after eating, walk around some more, before heading back to the office.
4. Consider a five-minute walk break with every coffee break instead of lounging around.

Sitting Movements

5. Keeping your torso still, rotate your head as far to the left as possible. Hold for 10 seconds and repeat on the other side. Do this twice on each side.
6. Pull both hands back behind the body as far as possible while keeping your torso upright. Feel the chest stretch and take three deep breaths. Repeat.
7. Stand up without bending forward or using your hands to push.

Standing Movements

8. Perform calf-raises while standing.
9. Balance on one leg for 30 seconds then repeat on the other leg.
10. Jog on the spot every time you feel stressed.

Some of these suggestions will be more socially ‘acceptable’ while others may attract more attention and even the paparazzi. Of course, the best way to react to curious eyes is to invite them to join you. Tell them it feels great, and they’ll have much more fun being part of the movement, too!

Download my free guide, which includes 40 MORE ways to reduce the risk of heart disease, diabetes, cancer and body aches while in the office.

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