Australia’s physical activity and sedentary behaviour guidelines recommend that adults should:

• minimise the amount of time spent in prolonged sitting
• break up long periods of sitting as often as possible.

Try doing one or two of these simple tricks to get more movement in your day:

• Stand every time a visitor comes to your desk
• Stand at the back of the room during presentations
• Choose the seating position that allows you to stand during meetings
• Put up to encourage people to stand during a meeting
• Consider if your meeting can be done standing or walking
• Fit out a meeting room with a bench or adjustable height table instead of chairs and a normal table
• Remove the chairs from a meeting room to encourage people to stand
• Walk to your colleagues’ desk rather than emailing or calling
• Reading? Go without your chair for a while

• Install standing desks
• Stand and talk when on the phone
• Move your bin away from your desk or change it to a mini bin
• Have one central bin and recycling bin to encourage people to walk a little bit more
• Use the stairs (up or down) whenever you can
• Put signs up directing people to the stairs
• Eat lunch away from your desk – take a walk outside or walk to the tea room
• Park your car further away from work or at the very least in the furthest car park
• Get off the bus one stop early and walk the rest
• Drink more water = more trips to the toilet
• Catching the lift – march on the spot
• Photocopying – pace the floor
• Take the long way to your destination – an extra lap of your office, the car park or even around the block
• Invest in an activity tracker – a great way to measure your baseline activity levels and try to beat it each week