8 Best Ways To Stay Active During The Work Day

back care advice for office workers from our stoke chiropractorAs the owner of a chiropractic clinic in Stoke on Trent and Newcastle under Lyme, I see and treat many patients a week.  Many of these patients are experiencing back pain and poor posture caused by spending too much time sitting down.

When I explain that the health issues they are experiencing are exacerbated by a sedentary lifestyle, they often reply “I have to sit down all day at work”.  The key challenge that these patients face is finding ways to be more active while at work.

To help you avoid back problems associated with sitting down too often, this post will share the 8 best ways to stay active during the work day.  If you require any more assistance, please contact Newcastle Chiropractic Clinic or City Chiropractic Clinic in Stoke.

#1 — Ride or walk to work

If you live within a short distance of your workplace, consider walking or riding a bike to work instead of driving or taking public transport.  This single change can help you maintain a healthy weight, improve your posture, and keep your musculoskeletal system in top shape.

Obtaining some exercise in the morning and afternoon is also a great way to be more productive at work and decrease your stress levels.  If you live too far away to walk or ride, consider parking further away from your workplace to enjoy a quick 5 to 10 minute walk before you start work.

#2 — Stay mobile while at work

You may be surprised by how many opportunities there are to move around more while at work.  Here are a few ideas:

  • Stand when you are taking phone calls
  • If you are having a one-on-one meeting, do it while walking around the office.
  • Instead of sending an email to a colleague, walk to their desk and talk to them.
  • Ask your boss for a standing desk to avoid sitting.

#3 — Volunteer to get out of the office

When your boss is looking for a volunteer to pick up coffee or deliver a package, put your hand up.  This will give you the opportunity to get away from your desk and grab a few minutes of additional exercise each day. 

#4 — Exercise while at work

Many employers have discovered that allowing their staff to exercise during the workday reduces their stress levels, increases productivity levels and reduces the number of sick days that employees take.  If your employer hasn’t realised this yet, bring some of the available research to their attention.  A quick 10 minute stretching session or blast of cardio can help employees re-energise, become mentally alert, and boost their motivation levels.  Some of the best exercises to incorporate into the workplace include:

  • Stretching
    Sitting down for long periods can cause additional strain on certain parts of the body while causing other parts to atrophy. Avoid this by regularly performing stretches throughout the day.  The best approach is to set a timer which reminds you when it is time to stretch.  There are many stretches which can be performed at your desk — check out this list to get started.
  • Perform a quick cardio workout
    Run up and down the stairs a couple of times, perform some squats or walk around your office building. This will get blood flowing and keep your joints moving.  Performing a quick cardio workout before a meeting is particularly useful as it is mentally stimulating.
  • Lift some weights
    You can also use dumbbells and resistance bands while at your desk to increase muscular strength.

#5 — Have an active lunch

Make the most of your lunch break by getting active,  Instead of sitting down in a restaurant or eating while hunched over in a cubicle, eat while on the move.  Go for a walk to a local park and enjoy your lunch as you walk around.

#6 — Track your steps

One of the best ways to assess how active you are each day is to track the number of steps you take.  This is simple to do with a mobile phone app or fitness tracker like the Fitbit.  You can set movement goals each day and attempt to beat your record for most steps taken while at work.  This will help you avoid spending too much time sitting at your desk.

#7 — Take the stairs

This is a simple yet effective tip for staying active — whenever you are given the choice between stairs and an elevator or escalator, take the stairs! 

#8 — Start an office fitness challenge

Consider starting an office fitness challenge where participants have to walk a certain number of steps each day or lose a certain amount of weight in the next 3 months.  This will encourage everyone in your office to maintain a positive attitude towards health and fitness.

For more helpful health and fitness articles, follow us on social media. We also regular publish useful advice and exercise information on our website. You will can find exercise videos here  and advice videos here.

Our team of chiropractors at Newcastle Chiropractic Clinic and City Chiropractic Clinic in Stoke on Trent are here to help you.

David Hemingway

Had a great consultation followed by my first hr session. Very positive, friendly and informative. Hope to carry on
David Hemingway
13/02/2024

Janet

I don’t know what I’d do without my monthly appointment. My movement vastly improved and there has been a reduction in persistent when I discovered this clinic.
Janet
13/02/2024

Greg Methven

After being diagnosed with BPPV Vertigo I was really suffering and after not really making any progress with the Betahistine prescribed by the Doctor at the Royal Stoke I decided to see Dr Finn, who has previously resolved other muscular and skeletal injuries for myself and my family. With BPPV Vertigo being an issue with the inner ear I wasn’t sure if this was something he could resolve promptly ? The clinic fitted me in really quickly and after just two short visits my BPPV was fully resolved. After spending so much time on 111 and at the hospital I was relieved at how swiftly and efficiently Dr Finn resolved my BPPV, which was really bad. I can fully recommend this clinic for this and other treatments in a professional and effective manner. 10/10
Greg Methven
11/02/2024

Stephen Banks

First class service from Rob and team
Stephen Banks
06/02/2024

Richard Moth

My wife was suddenly in real pain around her hip area and upon making a phone call to Newcastle Chiropractic was given an immediate appointment. With a total of no more than 20 minutes she was feeling a lot less pain and doing gentle walking as recommended by Rob. She’s very grateful with a lot less pain and feeling mobile again.
Richard Moth
06/02/2024

John Nyansera

The staff members handle their clients professionally.
John Nyansera
25/01/2024

Linda Machin

I first started seeing Rob in 1998 when he took over from Jane Hvas at the Brampton Clinic. I have now been a patient of Robs for 25 years. I don't know what I would have done without the treatment and support I have re eived from him. He's simply the best.
Linda Machin
24/01/2024

Francesco Alfano

Dott. Burcu Cetinkaya is the best chiropractor I've ever been treated by, and I've had many. Since the first visit at the clinic I've been examinated and listened very carefully about my problems and I've been given a personalised plan of treatment and exercises straight away. I've been checked vertebra by vertebra and rettified my posture, basically if there is a problem she will find out and I've never been so happy with my back, my problems they're gone and my posture is the best ever. I can't thank dott. Burcu enough even if an emergency occurred she has been always available and makes me feel safe.
Not the last the ladies on reception are the kindest ever. The clinic service is a 5 star ???? all round. Thank you ???? ???? ????????
Francesco Alfano
20/01/2024

Paul Proffitt

Should have come to Newcastle chiropractic a year ago save wasting a year trying get sorted with the NHS, Came to Newcastle Chiropractic and was met by friendly staff and Dr Burcu who couldn’t help enough, don’t know where I would have been with out the help I have received from Dr Burcu.
Excellent practice 11/10 all day.
Paul Proffitt
16/01/2024