Tips and Strategies to Keep Moving at the Office

There has been a lot of buzz recently in the news and media about the detrimental effects of sitting all day.  Research studies have linked excessive sitting to negative health outcomes such as increased risk of type II diabetes, heart disease and certain types of cancers.  Additionally, those who sit all day and lead sedentary lifestyles tend to have higher obesity rates and higher rates of depression. Many of the harmful effects can be silent and go unnoticed at least in the short term but what usually stimulates a visit to a health care provider is the muscle soreness and strain caused by lack of movement and poor postures.

These consequences are obviously serious especially considering that the vast majority of us spend at least 8 hours a day sitting at our desk. This is why the physiotherapists at Rebalance Sports Medicine have come up with some ideas to help you get moving while you are at the office.

1. Try to walk part or all the way to work. If you drive park further away. If you take the subway, get off one stop earlier. If you live close by to work consider riding your bike or walking to work.
2. Take the stairs instead of the elevator (and if you are on the 30^th floor start with taking the stairs part way until you slowly build up your endurance and strength).
3. Drink lots of water. This will force you to get up and walk to the washroom more often and of course staying hydrated has many health benefits.
4. Go for a short walk at lunch and encourage your colleagues to join you. Start a walking group.
5. Plan walking meetings when possible.
6. Stand up while you are talking on the phone.
7. Walk to your colleague’s desk instead of calling their extension or sending them an email.
8. Don’t spend the weekend sitting. Get out and be active!

If you are suffering from aches or pains related to sitting all day the physiotherapists, chiropractors and massage therapists at Rebalance Sports Medicine are happy to help you.  We also offer office ergonomic services if you wish to have your workstation assessed.