Move around or take a stretch break during long meetings. Organize group walks during lunch or breaks. Do jumping jacks in your office. Walk to get more water and stay hydrated throughout the day.
The key idea is: Move as much as you can. Take every opportunity to move. Opt for the stairs instead of the elevator. Use a standing desk or a treadmill desk if possible. One of my colleagues even uses a balance board sometimes. Set a timer to remind yourself to stand up and move around every hour.
Get up and go
Getting up and taking a short walk around the office several times a day is also a must if you're going to make 10,000 steps in a day. A quick couple-minute loops down the stairs, around the office and back up again added about 350 steps to my count each time.
An analysis of nine previous studies has concluded that 30 to 40 minutes per day of "moderate- to vigorous-intensity physical activity" is a good remedy for sitting for 10 hours or more daily.
Now a study(link is external and opens in a new window) by Columbia University exercise physiologists has an answer: just five minutes of walking every half hour during periods of prolonged sitting can offset some of the most harmful effects.
After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.
Walking in place does contribute towards overall step count.
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height and walking speed, this number can vary. Online calculators can help determine how many miles you'll cover in 10,000 steps.
Workplace health experts have used a 1960s Japanese paradigm to establish that the average office worker needs to briskly walk at least 10,000 steps – equivalent to about 8km – a day to stay healthy.
Processing too much visual information at work can lead to negative feelings like stress and anxiety. Once those emotions reach their boiling point, you'll be tired. Set clear times for answering emails. Take time to step back from work if you're feeling overwhelmed, and return once you're ready.
Sitting or standing in place for hours at a time? Remember to move for approximately three minutes every 30 – 60 minutes. Check out these videos for short and easy exercise demonstrations.
Try to take breaks every 30 minutes or so. The best way to reduce muscle fatigue is to take frequent breaks from sitting at your desk. Walking around the office or going outside for some fresh air will help keep you energized.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Stretch or move at your desk
You need a quick break more often than every hour. Take 30 seconds to stretch. Touch your toes, do some quick jumping jacks, or even sit ups. It doesn't take much to get your blood pumping.
Sitting too much can lead to an early death, raising the risk of muscular-skeletal disorders, obesity, diabetes, cancer, heart disease, and more — even if you work out regularly. Doctors recommend changing positions every 8 minutes and taking a 2 minute “moving break” at least twice an hour.
The average amount of sedentary time was 9.4 hours per day. The researchers split the participants into 4 equal groups: The most sedentary group had an average sedentary time of more than 10.6 hours per day. The next group ranged from 9.5 to 10.6 hours per day.
Experts recommend we aim for 10,000 steps a day. If you drive, park further from your building. Set an alarm to buzz every hour to remind yourself to stand up and take a brisk 1-2-minute walk. Leave your desk at lunch, even if you're just walking somewhere else to sit down - at least you're walking.