Let's All Move More During the Workday!

Published by Annie Barrett: 
January 16, 2023

Even though I'm a health coach and a yoga teacher, a lot of my work involves sitting at a computer.

I'm well aware that a sedentary lifestyle is hazardous to my health, even if I exercise outside of my workday. One study found that even if a person exercises, if that person sits for 12-13 hours a day, they are twice as likely to die. This is sobering, to say the least.

I know I'm not alone in trying to figure out how to build more movement into my workday.

I was happy to learn about this study published by the American College of Sports Medicine that found that the risks of a sedentary job can be reduced significantly by getting up and moving frequently during the workday.

Researchers found that the optimal amount of movement was five minutes of walking every 30 minutes.

This amount of movement significantly lowered both blood sugar and blood pressure.

Researcher Keith Diaz writes, “What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine.”

For me, this means to keep my routine of exercise before or after work and to add in movement snacks during my workday.

This is how I'm doing this:
I downloaded a free app called Be Focused. With this app, I can set up a work interval of 30 minutes followed by a 5-minute movement break. You could also use a phone or kitchen timer. After 30 minutes of work, I get up and take a movement snack.

This is my list of 5-minute movement snacks:

  • Walk around the house or yard
  • Walk up and down the stairs
  • Call someone on the phone while I walk
  • Jump on the mini-trampoline
  • 3 sets of 10 jumping jacks followed by a stretch break
  • 3 sets of 10 squats followed by a stretch break
  • 30 second plank or 10 push-ups followed by stretch break
  • 2 rounds of Sun Salutations

I'd love to hear your strategies for moving more during your day. Feel free to drop me an email!