On average, US workers lead an incredibly sedentary lifestyle, sitting or lying for roughly 21 hours a day. This includes sitting at a desk all day at work, watching TV for another 1-2 hours, and sleeping for 8. That means we’re only actively moving around for 4 hours every day. Sitting for this long can lead to a myriad of health problems including, cardiovascular disease, high blood pressure, and cancer. In order to counterbalance the effects working in an office and sitting all day can have on your body, follow these easy tips to stay healthy at the office and get the bounce back in your step.

Take a Break Every Hour

This tip will not only help you stay healthy at the office but can boost your productivity levels as well. Try setting an alarm on your phone to go off every hour. When it goes off, take the time to get up from your desk and take a walk around the office. This can mean something as simple as walking to the furthest bathroom, to get a drink at the water cooler, or to chat with your coworker on the other side of the office. You can even try taking a quick walk outside to help clear your mind and help you be more focused when you get back.

Try Stretching or Exercising at Your Desk

There are several resources online with ways you can exercise while sitting at your desk. Many of these exercises don’t even require you to get up and can be performed while you’re on a phone call or working on a project. Don’t let your busy schedule take away from your ability to stay healthy at the office. A few times a day, take the time to do some light exercises and stretching. The point is to move and get your blood flowing!

Stay Healthy at the Office by Bringing Lunch From Home

When you have a busy work schedule, it can be easier to just grab something quick from the cafeteria or a fast food restaurant. What we put into our bodies has a huge effect on our health. Instead of eating another microwaved pizza for lunch, try preparing healthy and nutritious meals at home. If you take some time out of your Sunday night to cook and package your lunches for the following week, you can not only save time but stay healthy at the office too.

Start to Walk and Talk

A lot of our workdays involve talking to other people, whether it be in a meeting or on the phone. If you find yourself on a phone call or having a conversation with someone, see it as an opportunity to stay healthy at the office. Instead of sitting at your desk or in a conference room, take your conversation outside or for a walk around the office. This is a great excuse for you to get moving and get work done at the same time.

Opt for the Stairs to Stay Healthy at the Office

If your office is on one of the top floors of a building, try taking the stairs up in the morning. This is a great way to get in your daily cardio, strengthen your legs, and stay healthy at the office. Avoid the temptation of the elevator by finding a stair buddy who will take the stairs with you anytime you leave the office for lunch or to go home.

Rethink Your Commute

If you live close enough to your office, it’s a good idea to rethink your commute as a way to stay healthy at the office. Taking a car to work is not only bad for the environment but just adds more time of your day that you’re sitting. Try biking or walking to work if the weather is nice. If you live close to a bus or metro stop, even the walk to there is good for your health. By doing this you can help out the environment, cut down on your commute time, and improve your health all at the same time.

For more tips on how to stay healthy at the office and improve your workplace, check out our blog post “How to Easily Achieve a Great Work Life Balance.”