Did you know that nowadays people are sitting 9.3 hours a day, which is more than we’re sleeping, at 7.7 hours? Sitting has become the smoking of our generation.

Since I started working with BOKS, I have totally changed the way I work. Understanding the importance of physical activity, I try to keep myself active during the day, even while I am working.

Here are 7 quick tips I use to stay active in all possible way throughout the working day:

  • Walking meetings

I have weekly phone meetings with my team that usually lasts an hour. Instead of sitting in front of my computer, I take my  phone and a bottle of water and head out for a brisk walk outside. I love to do my meetings outside; it allows me to reconnect with the environment around me and get out of my work bubble. Make sure you are well prepared ahead of time for your meetings by reviewing the agenda and information; so you don’t need to check your computer. You will be surprised how fresh air drives new ideas!

  • Doing short bursts of activity

Be sure to do short exercises throughout your day. Taking a break every 90 minutes increases your productivity! There are lots of great apps that remind you to take breaks, such as Break Timer. It allows you to set up customizable breaks and will remind you to take them. When the timer goes off, go for a walk around the office or stretch at your desk.  Try it this week, and you’ll immediately see the health benefits.

  • Working out at lunchtime at your nearest gym

I always found it more difficult to work in the afternoon because I feel tired and less productive. I found out that when I do 30/40 mins of physical activity at lunchtime, I feel reenergized and happier – like I just had a nap. If you don’t want to get too sweaty, opt for a stretching class, like yoga.

  • Walking or biking to work

You will find yourself far less stressed out, as starting and ending your day with exercise will allow you to clear your mind of any nagging stressors and help you unwind. If you’re too close to your office to bike for 30 minutes or more, walking is your best option for pre- and post-work exercise. If your office is too far away to walk to, but just within biking range, opting to leave the car at home and cycle to work is an excellent way to jumpstart your day.

  • Taking the stairs

Break your elevator habit and go by foot! Even if it is only for one floor, take the stairs. It’s a really simple way to build short bursts of physical activity into your day. You’ll build up muscle and tone your legs.

  • Organizing fun group exercises

I feel always more motivated when I have partners to work out with. Convince your colleagues to get active with you, and charge each other with fun challenges. You can dare them to a burpee challenge, and the winner gets a free lunch.

  • Alternating sitting and standing

Alternate between standing and sitting throughout the day, sitting for a half hour then standing for an hour or so. Rinse and Repeat! This is something simple to do but it requires specific desks. If you don’t have one, build yourself an alternative (a shelf, a piece of furniture, some shoe boxes stacked up, etc.)

Start with 2 of these 7 tips, and I guarantee you will feel better!

Never forget healthy body = healthy mind.

Vanessa Danon

Marketing Coordinator, BOKS Canada