Would you hesitate to do a few stretches or quick exercises in your office? We hope not—many successful companies encourage employees to stay active, and for good reason!
Staying physically active during the workday isn’t just about improving health; it also boosts productivity, job satisfaction, and overall well-being. Even if you have a desk job, there are plenty of ways to incorporate movement into your routine. Here are five simple yet effective strategies from our Jeevam Therapy physical therapy team—ones we use ourselves!
5 Simple Strategies to Stay Active at Work
- Hydrate. Drinking more water throughout the day can improve mental clarity and support healthy joints and connective tissues. Plus, if you keep a glass or stainless steel bottle of water on hand, you’ll find yourself having to get up more often simply to refill the bottle or relieve yourself.
- Schedule “movement breaks.” Getting into the flow at work is a great feeling—but you don’t want to look up from your desk and see that one, two, three or more hours have gone by since you’ve gotten up from your desk! So, set a timer on your watch or phone to go off once per hour (or at least be more mindful of the clock) and use these breaks to stand up, go for a short walk, or do some simple stretches and exercises.
- Modify your desk set up. Is there a way for you to install an adjustable sit to stand desk in your office? You may not even have to replace the whole desk—these days it’s easy to find high quality and affordable portable options online or in retail stores. You can also consult with a physical therapist to ensure the ergonomic set-up is ideal, so you can minimize any strain on your neck, back, shoulders, hands, and hips during the time you do spend sitting.
- Make moves on the move. Instead of sending an email or text to your colleague down the hall, why not walk down and deliver the message in person? You can also take business calls while walking outside.
- Lastly, do you love your lunch breaks? Sit down and enjoy your meal, but when you’re done eating use the remaining time to go for a walk around the building or even climb a few flights of stairs. We know it’s tempting to just work through lunch. But if you take even just five minutes to get up and move mid-day, you’ll be staving off health risks associated with excessive sitting and you may very well find yourself with way more energy.
How Jeevam Therapy Can Help You Stay Active—At Work and in Life
The phrase “sitting is the new smoking” highlights the dangers of excessive sitting. Research links prolonged sedentary time (7+ hours per day) to serious health risks like heart disease, obesity, and chronic pain. That’s why our physical therapist at Jeevam Therapy is here to help! We offer expert guidance to keep you active, whether at work or in daily life.
At Jeevam Therapy, we can help you:
- Learn customized exercises and stretches suited to your body’s needs
- Address conditions like back pain or sciatica that make movement challenging
- Optimize your desk setup to reduce strain and discomfort
- Recommend tools such as kinesio tape or orthotics to enhance posture and mobility
Taking proactive steps toward movement can greatly improve your health and work performance. Let Jeevam Therapy help you create a more active, pain-free workday! Schedule a consultation today.
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