20 ways to sneak in physical activity while at work

You can sneak exercise into your work day before you even get started. If you drive to work, park as far away as is feasible from your office building — even when it’s cold. It’ll force you to walk a longer distance. 

Don’t sit down for your calls unless you need to take notes. Get up and move around. If you do need to take notes, just stand. If you have to be on the phone, use the dead time to get in some movement. 

If your office building has stairs, take them. Even if your office is on the first floor, create a roundabout route that gets in a little extra movement. Walking stairs is a great form of exercise. 

Offices are ruled by email and instant messaging, resulting in more sedentary people. If you have a question for someone, walk to them to ask it. It’ll get you moving and give you more social interaction in your day. 

You’re probably not the only person in your office who wants to get in a little more physical activity. If you have a meeting with someone and the information isn’t sensitive, ask them to walk while taking it. It’ll aid in creative thinking, too. 

At the very least, make sure you’re getting up once an hour. Pay attention to the time and just get up so your body doesn’t get too comfortable in your chair. Bonus points if you take the time to stretch or walk a lap around your office. 

Standing desks don’t work for everyone, but if you can manage to stand while you’re working, do so. It’s a great way to sneak in more physical activity during the workday. You may be able to get a desk that moves so you can sit or stand when it works best. 

Get a walking pad, or a tiny treadmill, to keep at work. You can walk on it while you’re working at your standing desk, or you can get in some extra steps while taking calls or hopping onto staff meetings. 

If walking isn’t your favorite form of physical activity, get stationary pedals. These mimic the feeling of riding a bike, and they allow you to move your body more than you would be otherwise. 

Do mini workouts throughout the day. If you don’t have time to step away for a full workout during your day, do lunges, bicep curls, calf raises, or any other small-movement exercises at various points throughout the day. 

Sitting on an exercise ball helps stabilize your core and promotes good posture. If you want to sit without falling off, you have to engage. You don’t need to sit on an exercise ball for the entire day, but using it for even 20 minutes will be beneficial. 

You don’t need fancy equipment or space to sneak in physical activity while at work. If you need to move, just walk in place. You can do this during a break or while taking a call. 

If you have to be seated for a while, do some core twists at your desk. It’ll move your midsection and benefit your whole body. At the very least, engage your core throughout the day. 

Stretching is very good for the body. While it doesn’t seem like much, it makes a huge difference in your flexibility, balance, and overall strength. Take some time to stretch throughout the day and notice how good it makes you feel. 

If you need some motivation to move throughout the day, wear a pedometer. It’ll show you how many steps you’ve taken, and it can help you plan for your next move. Literally. 

Sometimes we get so caught up in our work that we don’t realize how much time has passed. If you struggle with this, set some reminders — either on your phone or computer — to move. And don’t worry about interrupting your flow. Physical activity promotes brain activity. 

Simply lifting your legs up and down is beneficial to your body. It helps your legs and your core become stronger. If you want to add some intensity, keep some ankle weights at work and strap them on while you’re doing leg lifts. 

If you like to work out during the day, take your lunch break to do so and eat lunch at another time. Utilize your office gym if necessary, or just go for a walk or a bike ride outside. 

If it’s feasible, walk to work. This will force you to get some physical activity at the start and end of your day. If it’s too far of a walk or you just prefer a different mode of transportation, you could also ride your bike. 

If you need something important, like your lunch, at a certain time of the day, don’t bring it with you to your desk. Keep it in your staff refrigerator or your car. Keeping your lunch or other important items away from you will force you to walk to retrieve it.