Stay #ACTIVE at work!

Stay #ACTIVE at work!


Warmer weather = Outside activities! But, for the average working adult, all that fun in the sun has to wait until the weekends (if it’s nice)… Don’t worry though, we have some tips on how you can stay active even at the office!



Bike or walk to work.

Madison is such a wonderful community to live in if you are a cyclist or pedestrian, but even if you’re not in the area, biking and walking are great ways to get in your exercise for the day, breathe in the fresh air, and take in the scenery. Just make sure you’re being safe! Check out the following infographic on bike safety:

Stand as much as possible.

A study done at the University of Iowa found that standing burns 0.15 calories per minute more than sitting. Medical News Today recommends the following work-based standing behaviors:

  • standing or light activity for 2–4 hours during work hours for workers who are mostly desk-based

  • using sit-stand desks or standing workstations to break up sitting-based work regularly

  • avoiding prolonged static standing, which can be just as harmful as sitting for too long

  • altering posture frequently to prevent potential musculoskeletal pain and fatigue


Get moving!

A clinical study published in the International Journal of Obesity concluded that “Longer time spent in sedentary posture is significantly associated with higher CHD risk and larger waist circumference.” Put simply, the more you sit still, the bigger your waist and the higher your risk for heart disease. We have good news, though, for folks whose job requires a fairly low activity level… Another study done by the University of Leeds in the UW found that fidgeting while sitting might counteract those adverse effects! So, while getting up and walking around might not be possible for you as often as you’d like, try to keep yourself active throughout the day by making small movements. Here are a few other suggestions to help you get started:


  • Walk to a co-worker’s desk to speak with them instead of sending an email.

  • Take the stairs instead of the elevator.

  • Park your car a few blocks away from your work entrance.

  • Take the "scenic" route to your desk to fit in some extra steps.

  • Reorganize your desk so that you have to stand up and reach for any tools you regularly use.

  • Stand up to answer the phone or write emails.

  • Set an alarm to remind you to take a quick activity break.

  • Take an active lunch break.

Encourage an active work environment.

We aren’t saying barge into your boss’s office and demand an office overhaul forcing everyone to jog around the block over lunch, but we ARE saying that physical activity in the workplace has countless health benefits, positively affects attendance and improves thinking, mood, and productivity. Here are some suggestions for them to check out:

  • removing chairs and desk seating

  • encouraging walking meetings

  • creating walking tracks

  • introducing a pedometer program

  • using mobile sets instead of traditional phones

  • introducing games to the workplace

  • offering activity monitors

  • advising employees on activity and nutrition

  • adding desks with movement interventions, such as treadmills

  • sitting on bounce balls

If they still aren’t convinced, make sure you let them know that a study which looked at active workplaces found that not only did workers lose body fat, but the company’s revenue actually rose by nearly 10%. They’ll like that.

Information from Medical News Today

© 2023 by Associated Physicians, LLP

4410 Regent St. Madison, WI 53705

608-233-9746

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