Four tips to sneak activity into your workday

How to get more movement while you’re on the clock.
Published August 27, 2021

If you’re finding it difficult to stay active during the workday, don’t worry you’re not alone. It can be hard to find time for all the things you want and need to do, especially when you’ve got a big chunk of the day that’s reserved for your job.

There are some workarounds though. It just takes a little planning and creativity, but you can definitely sneak activity into your workday.

Here are four tips from Taylor Walker Sinning, a fitness expert and creator of the Taylor Walker Sinning Prenatal Fitness Program on The Fitness App by Jillian Michaels.

Schedule it

“Block schedules are a great way to make time for movement in a realistic way,” Walker Sinning says. “Set aside two-three work hours followed by 30-60 minutes of time for you throughout the day. Even 20 minutes of movement can change the trajectory of your day! Schedule it in like you would any other important meeting.”

Drop an Anchor

Walker Sinning suggests choosing an anchor in your day, something that happens multiple times a day, such as receiving a text message.

“You can use that anchor as a prompt for exercises like 10 squats or taking one minute to take diaphragmatic breaths,” she says.

Don’t Eat at Your Desk

“Don’t eat meals at your desk,” she says. “Make sure to get away when possible. Even if you are working from home.”

She recommends using your meal break to practise mindfulness, and if you’re able to take a walk to eat outdoors – even better. “Get your daily dose of vitamin D, a little cardio and a break from the mundane.”

Change Your Work Setup

Walker Sinning suggests checking out walking desks or standing desks or even switching your desk chair out for a stability ball, which can help improve postural alignment and core function.