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Move More at Work

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Move More at Work

If you’re like most American adults, you spend most of your waking hours at work and little time — if any — engaging in physical activity.


Yet, our guidelines recommend we do at least 150 minutes of moderate-intensity activities a week.

So how about fitting in fitness while on the clock? It’s easy, no matter how busy you are.

Here are a few ways you can move more at work:

  • Keep a pair of hand weights at your desk. While on long conference calls, do some bicep curls or overhead presses.

  • Re-think the conference call. If possible, schedule walking meetings.

  • Get up and march in place or walk around your floor once an hour. If you don’t think you’ll remember to move, schedule it on your calendar.

  • Take the stairs when possible.

  • Delete your email or IM habit. Walk to your colleague’s desk to talk.

  • Check out your options for ordering a standing desk, treadmill desk or a sit-stand desk riser.

  • Join your company’s softball team.

  • Form a walking or running club.

Even when you’re not on the clock, you can increase your movement by:

  • Parking farther away from the office entrance and walking the extra distance.

  • Getting off the bus or train a few stops early.

  • Walking to a nearby restaurant for lunch.

The goal is simple: Sit less and move more, even at work. So take advantage of every opportunity. Remember, any amount of movement is better than none. And the best time to start is right now!