How to Be Less Sedentary at Work

Even though we’ve made huge strides in prevention and cardiovascular healthcare in the past 50 years, heart disease still accounts for 1 in 4 deaths every year. Especially for people who remain sedentary for most of the day, heart disease is a major risk.

The good news is that being more active is a great step to reducing this risk. The bad news? The place Americans spend the majority of their lives—the office—often isn’t built to accommodate this need for movement.

From cubicles to open floor plans that promote prolonged periods of sitting, the modern office is on the front lines of the battle against heart disease. What’s the solution? Being more active in your workspace helps to foster greater health, wellness, and overall well-being—all of which translate to a happy heart.

Transform Your Workspace Into an Active One

While being sedentary in the home certainly is a problem, people’s jobs account for more than 80 percent of their inactive lifestyles. And as the world becomes increasingly digitized, internet-fueled, and tech-oriented, a sedentary workspace likewise becomes even more ingrained in our culture.

With all that we now know about these health risks, though, it’s difficult to justify acquiescing to an office setup that fosters inactivity. Besides long-term cardiovascular issues, being chronically sedentary (even while throwing in periods of exercise) also leads to more illnesses and chronic back problems, which means reduced engagement for employers and reduced longevity for employees. Fortunately, by remaining active throughout the day, people can balance heart-healthy activities with productivity right in the office.

So how can you make your sedentary workspace more active? It’s simpler than you might think.

1. Stretch your legs.

When you can, get up and take a short walk to stretch your legs, even if it’s just around the office. When you can’t get up, stretch your legs at your desk.

Sit straight with your feet firmly on the floor, then raise one leg until the knee is at a right angle. Hold that pose for three seconds, then slowly lower the leg and repeat this process with the other one. You can even change up this routine and implement more intense reps by lifting both legs and lowering one at a time.

2. Have fun in the swivel chair.

While you shouldn’t roll your chair around the office, you can still have fun in it and work out your core simultaneously.

Sitting straight and with your feet suspended off the floor, lightly hold on to the edge of your desk and use your core muscles to twist your body. Make sure you twist slowly, as the slow movement will give your core a better workout and will be less likely to disturb nearby co-workers.

3. Move your arms. 

Standing while you work is the obvious goal, as it’s been shown to increase both health and productivity.

When your arms, hands, and fingers are confined to a keyboard for hours at a time, you’re more likely to develop arthritis or carpal tunnel syndrome. You can also grow tired a lot faster due to the inactivity.

Try raising your arms and lowering them to shoulder level, as if you’re lifting a barbell over your head. Or hold a bottle or small dumbbell in each hand and do bicep curls with each arm right at your desk.

4. Get on your feet.

There’s only so much you can do while sitting, so a truly active workspace should include dynamic workstations that you can adjust as needed.

Standing while you work is the obvious goal, as it’s been shown to increase both health and productivity. But you can also do more comprehensive exercises, such as calf raises and leg lifts, at your desk if you’re standing. Raise onto your tiptoes, then slowly lower your heels to the floor. When you get used to that, switch it up by standing on one leg at a time.

5. Walk—or work—outside.

Few things can revitalize you like fresh air and sunlight on a beautiful day, especially if you’re used to being stuck in the office.

Take a stroll, have a small picnic during lunch, or host a “walking meeting” around the building, and you’ll return to your desk feeling rejuvenated. If possible, you can also work outside while soaking up the sun or hold meetings on the patio of the nearest coffee shop.

We know too much about the adverse effects of sitting these days to ignore the issue. And because only a few of us can be professional athletes whose job it is to stay fit, take better care of your heart by seizing opportunities to stay active in the workplace (and at home) this week, this month, and every year afterward.

A lifelong entrepreneur, Jason McCann has over 20 years of experience building and running successful companies. As a founder and the CEO of VARIDESK, Jason’s mission is to help companies reimagine the workspace. VARIDESK started with one innovative product and has grown to be a global leader in workspace innovation with products sold in over 100 countries.