Seven Ways to Stay Active in the Office

 We’re constantly being told that our screen-dependent lifestyles are causing all manner of health issues, from ever-increasing obesity rates to joint problems and diabetes.  A decline in manual work and more automation means we spend less of our working lives on the move, and working in an office can mean you lead a pretty sedentary existence.

Working in an office doesn’t have to mean spending all day staring at a computer screen.  Here are seven simple changes you could make to your working day which will help keep you moving and keep you healthy.

Get off One Stop Early

One of the easiest and most often-cited changes, start the day right by getting off one bus or Tube stop before you have to.  A brisk five- or ten-minute walk at the start of each working day will not only give your cardiovascular system a bit of a workout, but it can help clear your head and help you feel more alert and focused when you reach your desk.

Take the Stairs

How many of us reach the office and automatically head for the lifts?  Especially in high-rise offices it’s the easiest option, but by taking the stairs you burn more calories than you would jogging and your body will thank you for it in the long-run.  While we’re not advocating you take the stairs all the way if you work on the tenth floor, getting off one or two flights before you have too is a great way to get a little exercise in the mornings.

Volunteer for the Coffee Run

Whether that means popping out to the café around the corner or just walking the length of the corridor to the office kitchen, volunteer to do the coffee run to get you up from your desk and moving around.

Take Ten Minute Breaks

It’s easy to lose track of time when you’re glued to a computer screen, but setting a reminder on your phone and taking a five or ten minute break every hour or so really can lead to greater concentration and a healthier body.  Even if you’re just walking to the toilets or going to fetch a glass of water, getting away from your desk to stretch your legs will help keep you active and alert throughout the day.

Volunteer to be the Plant Minder

Most offices have a bit of token greenery dotted around to brighten the place up, and volunteering to look after the plants can be a great excuse to stretch your legs now and then.  If you potter around with the watering can every afternoon you have a legitimate reason to be away from your desk and on the move, so volunteer your green fingers if you want to keep active in the office.

Walk and Talk, Don’t Email

We’re all guilty of it – emailing our colleagues when they’re only one floor down or even at the desk just the other side of the room.  Rather than sit at your computer and tap out an email, try to actually get up and walk over to them for a ‘real-world’ conversation.  Not only will you find it keeps you active, but it’s often quicker and the mental stimulation of a change of scene and some meaningful social interaction will make you more productive.

Request a Standing Desk

Many workplaces are now investing in adjustable desks which can be raised so you have to stand to work.  If they haven’t reached your office yet then there’s no harm in quietly suggesting them to the boss.  If everyone has access to an adjustable desk then you won’t feel you stick out like a sore thumb if you use yours, and standing to work improves concentration, boosts circulation and burns off more calories than being hunched up in a chair.  It could also help you avoid the lower back pain which plagues so many office workers.

Sometimes you only need to make one or two very minor adjustments to your daily routine to get more active in the office.  Once you’ve found ways to keep moving, you’ll soon stop noticing they are an effort and you’ll see the returns in improved concentration, greater productivity and a much healthier body.

Lizzie Exton writes for Inspiring Interns, which specialises in sourcing candidates for internships. To browse our graduate jobs London listings, visit our website.