How to Move More at Work

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Take 5 to 10!

It is recommended to get 30 minutes of physical activity most days of the week. Remember that some is always better than none, so try adding more movement whenever you can!
Add a few 5- to 10-minute activity bursts throughout your workday to get your blood pumping and boost your energy. Getting ten minutes of continuous moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise.

Get Your Blood Pumping

• Use 10 minutes of your lunch hour to go for a brisk walk.
• Walk up and down the stairs for 5-10 minutes.
• Work off some stress by dancing to your favorite music.

Don’t Resist Resistance

• Start your day with a few minutes of strengthening exercises, such as lunges, air squats, and bicep curls.
• Between meetings, slowly and carefully lift and lower weights for a few minutes. Use dumbbells, resistance bands, or whatever heavy items you have on hand.
• If you’re on a long phone call, try doing squats or calf raises to strengthen lower-body muscles.

Mix Up Your Workday

• Take your breaks in a different area than your desk.
• Stretch your muscles to help you relax and recharge.
• Set a timer to move at least once every hour. Even if you are on a long Zoom meeting you can get up and move at your computer!
• Form a virtual walking club with co-workers.
• Try walking during one-on-one meetings or long phone calls. You may find you’re more creative on your feet!

Move for Your Mind

Physical activity has a significant impact on emotional, intellectual, and mental well-being. Something as simple as walking can boost yourself-esteem and help you feel more in control of your own self-care. Being active outdoors is particularly beneficial to mental health, so try to step outside whenever possible. However you choose to move, your body and mind will thank you!