- 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