Long workday? Here's how to stay healthy and productive

If you’re looking to adopt a healthier lifestyle, it might make sense to focus on getting more exercise during the workday, since we spend a large portion of our time at work. Small daily changes may seem insignificant, but if you simply take 1,000 extra steps during the workday, that adds up to a whopping 230,000 extra steps annually. In this way, by taking small, simple steps every day at work, you can achieve long-term health benefits.

Exercise at work

To successfully incorporate more physical activity into the workday, it is absolutely essential to make these measures simple and easily accessible—such as replacing sedentary meetings with “walk-and-talk” meetings, or keeping resistance bands within reach. In addition, it can be beneficial to arrange the workplace so that typical work tasks encourage more physical activity. An example of this could be moving the coffee machine further away, or making it a habit to take the stairs instead of the elevator. It can also be beneficial to team up with colleagues when it comes to incorporating more exercise into the workplace. The more people there are to help each other remember to take the stairs instead of the elevator or do resistance band exercises together, the more likely it is that the exercise will actually be done.

All of these small and simple steps can help increase physical activity in the workplace, thereby improving the health of individual employees and the overall health of the workplace.

Specific examples of simple life hacks that can help you get more exercise at work:

• Move frequently used items, such as a coffee maker or printer, further away.
• Set a reminder in your calendar for every hour to take a break and maybe go for a short walk or do some resistance band exercises
• Turn sedentary meetings into walk-and-talk meetings
• Take the stairs instead of the elevator
• Set up a corporate fitness program where an instructor comes in at a set time each week to lead a workout session for everyone in the department.