Resource #4

How to move more at work

No matter if you sit for most of your working day or have lots of opportunity to move, there are always ways to get a little bit more movement in your day.

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
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