Wellbeing Weekly

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5 Ways to Stay Active at Work


2 Minute Read

office workout

At any age, physical activity is essential for better health. The World Health Organization recommends adults should do at least 150 to 300 minutes (about 2-5 hours) of moderate-intensity aerobic physical activity throughout the week. Brisk walking, dancing, gardening, and doubles tennis are examples of moderate-intensity aerobic activity.  

Staying active at work can be challenging, especially for those with desk jobs. However, incorporating physical activity into your daily routine is crucial for maintaining overall health and productivity. There are many types of activities you can do during the day to improve your energy levels and health. Even adding an extra 500 to 1,000 steps per day can improve your cardiovascular health.  

Here are five effective ways to stay active at work.  

  1. Take Regular Breaks to Move
    Set a timer to remind yourself to stand up, stretch, and walk around for a few minutes every hour. Taking the long route instead of the direct route when you are in the office helps you get more steps in during the day and counters the negative effects of prolonged sitting.   
  1. Schedule Activities/Form Leagues
    Make it fun and create a lunchtime or after-hours league with your co-workers. The activity isn’t nearly as important as creating the structure for being active and having fun outside of work with your cube-mates. Forming a league is also an organized way to enjoy activity, boost teamwork and motivate employees.   
  1. Incorporate Walking Meetings
    Walking meetings are an excellent way to combine physical activity with work tasks. Instead of sitting in a conference room, take your meeting outside or walk around the office. This can stimulate creativity, improve mood and enhance team bonding. Plus, walking meetings seem shorter.   
  1. Use the Stairs
    Choosing the stairs over the elevator is a simple yet effective way to increase your daily physical activity. Climbing stairs can improve cardiovascular health, strengthen muscles, and burn calories. Make it a habit to use the stairs whenever possible. If your office doesn’t have stairs, park farther away from the building and you’ll get additional steps twice a day.   
  1. Participate in Workplace Wellness Programs
    Companies are rapidly adding workplace wellbeing programs that encourage employees to stay active. Why? Because wellness programs are a great way to invest in employees, increasing employee satisfaction. Healthier, happier employees are more productive and stay with a company longer.  

    Wellbeing programs may include fitness challenges, group exercise classes, or incentives for reaching activity goals. Participating in these programs can make staying active more enjoyable and rewarding.   


By taking regular breaks, organizing activities with co-workers, incorporating walking meetings, choosing the stairs, and participating in wellness programs, you can significantly increase your daily activity levels and improve your health.   

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