How to Stay Active Throughout the Day: Easy Tips for Daily Movement

Before the COVID-19 pandemic, most Arkansans lived an overly sedentary lifestyle –  which can be linked to obesity, cardiovascular disease and depression. In fact, the World Health Organization listed inactivity as the fourth greatest risk factor for global adult mortality. Now that restrictions are being lifted and more businesses are transitioning away from remote settings, it’s important to focus on how to stay active throughout the day to avoid falling back into unhealthy habits.

By making a few intentional changes to your daily routine, you can easily add more active hours to your schedule and improve both your physical and mental well-being. Here are a few practical ways to start:

Walk or Bike to Work

If you live close enough to your office, you can add at least 30 minutes of activity to your day by biking or walking to work rather than driving.

Park Far Away from Work

If you live too far away to walk the full distance, choose the parking spot furthest from your office to get in a short walk.

Track Your Steps

Tracking your steps with a fitness tracker, smartwatch, smartphone, or pedometer is a helpful way to ensure you’re getting enough activity. Set a daily goal to motivate yourself and monitor progress. It’s a simple but effective method in learning how to stay active throughout the day.

Take the Stairs

Choose the stairs over the elevator whenever possible. Climbing stairs offers great cardiovascular benefits and can burn more calories than jogging in short bursts.

Move More Each Hour

Avoid sitting for prolonged periods by setting a timer to remind yourself to stand up, stretch, or walk around at least once every hour. Incorporating small movements regularly is key when considering how to stay active throughout the day in a desk-bound job.

Take a Walk During Your Lunch Break

Dedicate part of your lunch break to walking. Even just 15 minutes a day can make a noticeable difference in your mood and energy levels.

Hold a Standing or Walking Meeting

Try holding standing meetings or pacing while on phone calls. These changes can increase both your activity level and focus.

Start an Office Fitness Challenge

Encourage your coworkers to participate in an office fitness challenge. Friendly competition, like a step-count contest, can keep you motivated.

Create a Desk Exercise Routine

Design a routine of stretches and simple exercises you can do from your chair. Shoulder shrugs, seated leg lifts and core-tightening movements can all be part of staying active at work.

The typical American lifestyle of commuting to work, sitting at a desk all day, commuting home, then watching TV until bedtime is overly sedentary and simply unhealthy. By picking up a few healthy habits though, you can reap the benefits of an active, energetic lifestyle.

You’ll be amazed by the difference these simple steps can make. To learn more about how to stay active throughout the day, plus other wellness tips, explore more articles on the BHealthy blog.