Combating "Sitting Disease" in the Office

Let's review the typical day of a desk-jockey. Wake up, drive to work (sitting of course), sit at desk, sit and eat lunch, sit at desk, drive home (sitting!), maybe hit the gym, sit and eat dinner, and finally relax by... sitting. When put into that perspective, the number of hours the average office worker actually spends on their feet is at most 4 hours a day.

If that doesn't scare you into going for a walk around the block, consider this: the CDC recommends that in order to just maintain your current fitness level and immune system, the average adult should be doing 30 minutes of moderate exercise per day with strength training at least two days per week. That is only body maintenance, what you need to be doing to stay exactly as you are now.

Cubicles

Thankfully, there are lots of suggestions for those tethered to a chair for their eight hour work day. The easiest way to add movement to your day is to have a wireless phone for your desk. Those calls where you're basically just listening to your boss rant at you for 10-15 minutes? Stand, pace, take a quick stroll around the office! If you're going to be stuck on the phone doing nothing, you might as well do some exercise.

Skip the elevator and take the stairs. I know, I know, you work on the twentieth floor. Just decide how many floors of stairs you're willing to walk, say five floors, then take the elevator to the 15th floor and walk up the rest of the way. Maybe make it a goal to increase the number of floors you climb every couple weeks. Also, ladies make sure to stick a pair of flats in your bag, no need to go stair climbing in heels.

Pick a parking spot further away from your office and make yourself walk an extra couple blocks to work. Who knows, you may even see some new stores you never knew you needed stuff from along the way.

See if your work will subsidize an in-office exercise program or change the daily kitchen stock from candy, cookies, and muffins to fruit baskets and whole grains. We deliver to offices! Wink wink.

Hold walking meetings! A popular favourite of Steve Jobs, walking meeting get everyone out of the boardroom and outside. Nothing like a brisk walk to get the ideas flowing.

Make working out convenient. If you're lucky, your building already has a gym somewhere, but if not consider bringing a pair of light weights or strength grips to work. They fit inside your desk drawer and a strength grip is a much better use of time and works just as well as a stress ball. For those with a nice spacious office, consider bringing a yoga mat to work. No need to do yoga, just use it to stretch out the kinks anytime you notice you're having trouble focusing. You'd be surprised how well a good stretch works at waking you up and getting the blood flowing.

Lastly, and honestly a love-hate for me, commute to work by foot. I'd love to bike or walk to work, but there is some serious commute time and a very intimidating hill standing in my way. Perhaps combine this idea with the earlier one about parking further away from the office? Check for walking/biking routes near your work or, if taking the bus/metro get off a couple stops early.

Now, if you'll excuse me, it's lunch time and I'm going to take advantage of the warmer weather to take a walk.