Movement Ideas at Work

  • Calf-raises while standing
  • Sit on a physioball ball instead of a chair
  • Take a walk break before, during or after your lunch break
  • Take the stairs instead of the elevator
  • Walk or bike to work
  • Encourage co-workers to participate in local teams (volleyball, softball, etc.)
  • Put things out of reach so you'll need to walk to get them
  • Encourage employees to enter races/runs/walks (employer pays the entry fees)
  • Do some seated or standing vertical push-ups at your desk
  • Jog in place occasionally next to your work station
  • If you lift objects during the day, do extra reps with them
  • Start a moving challenge in the office…track the amount of time you move or the amount of steps you take
  • Plan some meetings as a walk and talk meeting
  • After completing some work tasks, walk a lap around the office
  • Do bicep curls with your coffee mug or water jug
  • Walk with co-workers from the parking lot to your building a few times during the day
  • Use a pedometer or a mobile step counting application
  • Walk around the office before you leave work
  • Walk to co-worker's office rather than email or calling them
  • If available, do some stair walking breaks during the day
  • Get up and move every 30 minutes on the job
  • Plan some walk breaks with colleagues as well as lunch breaks
  • Brisk walk down the hall to the bathroom, copier, etc.
  • Use the farthest bathroom in the building
  • Walk around the building whenever you want a stress relief break
  • Get up and move every time you drink more water
  • Do some leg extensions at your desk
  • Do lunges or speed-walk to or from lunch
  • Upon standing, balance on one leg and then the other leg before walking
  • Walk to the bathroom on a different floor than where you work or walk to the farthest bathroom from your work station
  • Try skating breaks at work
  • Take the long way to the water cooler
  • Commuters, get off a stop early and walk the rest of the way to work