The American Heart Association suggests that we get at least 75 minutes of vigorous exercise or 150 minutes of low-level exercise every week.  You are probably thinking that is a lot of time to build in when we spend a good deal of our week working. Actually if you break that time down and know simple ways to incorporate activity into your busy workday, it is eaiser than you might think. All you need is 30 minutes a day, five days a week.

Here are 10 ways to achieve those 30 minutes at work:

  • 1

    Move Items Away From Desk

    Move essential items away from your desk to force yourself to get up.

  • 2

    Get Up From Desk

    Instead of calling or emailing a colleague, walk to their desk.

  • 3

    Take Stairs For Restroom Breaks

    When going to the restroom, take the stairs to a facility on a different floor.


  • 4

    Use Resistance Bands At Desk

    Include resistance bands for foot curls & arm stretches to your desk tasks.

  • 5

    Always Use The Stairs

    Always use the stairs instead of the elevator.

  • 6

    Stretch Often

    Stretch your neck & shoulders often & if you are standing in line bend your knees for flexibility.

  • 7

    Take Stretch Breaks

    For meetings longer than 90 minutes, take a 5 minute stretch break at the midpoint.

  • 8

    Take Further Transportation Options

    Park your car further from the building & get off a few blocks before your stop to walk the rest if you take public transit.

  • 9

    Download Exercise Apps

    Download apps that encourage you to be active.

  • 10

    Stand Up While Working

    Instead of sitting all day, try to stand  up while you are working at least every hour.


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