4 ways to be more active at work

It can be hard to work in exercise into your routine, especially when you work over 40 hours per week. The health benefits of moving at least 30 minutes a day are proven and the negative effects of a sedentary lifestyle cause detrimental effects at work. So, it's important to make time during the day for movement.

You don't need to spend hours and hours at a gym to become less sedentary.  While making exercise a daily practice can be easier said than done, there are some quick ways to get started. If you're in a cube or an open floor plan, either option will give you the space you need.

1. Walk around the office.

Some people pace around the office while they're on a conference call. Take your headset walking to get your legs and heart pumping. You can choose to walk one or two calls per day. And if you have a short break in between calls or meetings, or during lunch, take some time to walk up and down the stairs.

You can also take a walking meeting. Walking meetings are popular for executives like Hikmet Ersek, Western Union CEO. These meetings improve your creativity, help you connect with the people on your team, and avoid distractions.

2. Chair or cube yoga.

Join a virtual yoga group or practice yoga in your chair. Chair yoga can be effective for reducing stress, improving focus, and increasing daily movement.

Check out this video going through a short 8-minute yoga routine that you can do at your desk.

3. Get a standing desk.

Standing desks can be a great way to relieve the stress put on your lower back from sitting. A standing desk might run around $400 to $700, but it will be well worth the investment when it comes to the effects of sitting for prolonged periods.

A few additional options for revamping your space would include:

4. Stand up and stretch.

Every hour, it's essential to just get up and move. Sitting for hours on hours straight can be mitigated by standing more frequently. For extra busy days, this requires minimal movement but can still be effective. Even two minutes of walking every hour can help.

Check out this PDF for even more ways to make small, everyday changes to improve your movement.

For your aches and pains that come with prolonged sitting, look into a massage that you can incorporate at your desk or on your commute.