How to Stay Active During the Workday

By Richard Lawley, MD, Sports Medicine

Navigating the challenge of staying active amidst a busy work schedule, particularly for those of us tethered to our desks, can seem daunting. Yet, the importance of weaving physical activity into our daily routine cannot be overstated for its benefits on our physical health and mental sharpness.

When you sit, your body's production of lipoprotein drops by 90%, an important enzyme that your body produces to break down fat. Sitting can lead to insulin resistance which can then lead to type 2 diabetes and, ultimately, heart disease. It's important to reduce your sitting time throughout the day.

Start your day on the move to energize your workday

Beginning your day with physical activity can have a positive impact on your energy levels and mindset for the day ahead. A simple morning routine, consisting of a five-minute stretch to awaken your muscles and boost flexibility, sets a proactive tone for the day. Additionally, considering alternative modes of transportation, like walking or biking to work, will elevate your heart rate early in the day and lay a solid foundation for a movement-filled day.

Optimize your workspace to be more active

The configuration of your workspace plays a pivotal role in promoting an active workday. Transitioning to a standing desk or a convertible setup allows you to alternate between sitting and standing. This change throughout the day can significantly alleviate physical discomfort, particularly back pain associated with prolonged sitting. An active sitting chair or an exercise ball, in place of a traditional office chair, subtly engages your core and improves posture, encouraging continuous micro-movements that contribute to your overall activity level.

Incorporate movement into your workday routine

The key to integrating activity into your workday lies in recognizing and seizing small opportunities to move. Encourage yourself to break the monotony of sitting by standing or stretching every hour, even if just for a few minutes. This not only aids in maintaining good blood circulation but also helps in refocusing your mind.

During phone calls or meetings that don’t require computer access, make a habit of walking around. Additionally, dedicate a portion of your lunch break to a brief walk or a series of stretches which can significantly impact your energy levels.

End your workday actively

An evening routine that incorporates exercise, be it a gym session, a home workout, or engaging in a sport you enjoy, not only helps you unwind but also ensures you maintain a consistent level of physical activity.

Richard Lawley, MD, is a physical medicine & rehabilitation physician at Loyola Medicine. He specializes in noninvasive and minimally invasive nonoperative approaches to sports medicine. Dr. Lawley's goal is to get his patients back to enjoying what they love most, whether that's running an Ironman or playing catch with their child.

Book an appointment today to see Dr. Lawley by self-scheduling an in-person or virtual appointment using myLoyola.