Benefits of an Active Workspace Resources: mayoclinic.org nursingschools.net health.harvard.edu

Negative Effects of Sitting Sitting for prolonged periods of time can lead to serious health issues: Increased risk of obesity High blood pressure High blood sugar Abnormal cholesterol levels These risk factors can lead to: Heart disease Cancer Diabetes

Negative Effects Continued Sitting can also promote poor posture Tight chest muscles, causing shoulders to roll forward Tight hip flexors Weak ab muscles Posture issues can lead to other problems down the road Low back pain Neck pain Muscle pain/inability to workout

How to Fight Negative Effects of Sitting Solution is sitting less and moving more overall Any amount of exercise can be helpful The benefits are cumulative Shoot for a goal of at least 150 minutes of exercise per week Try to cut out as much sitting as possible and replace it with standing and walking

Benefits of Activity Increasing activity will have many benefits Increases calories burned throughout the day Lowers risk for obesity, heart disease, and high blood pressure Improves focus and mood at work Helps fight bad posture Increases productivity

Ideas for an Active Workspace Standing desks Allows for standing while working Burns more calories than sitting Treadmill work stations Allows for walking while working Significant increase in calories burned Can be expensive/difficult to set up Stability ball chairs Reinforce good posture Cheap and easy to set up

Other Ways to Stay Active in the Workspace Walk during lunch break Join office gym Don’t email someone close, walk over and tell them Stand when talking on the phone Getting up more often is more effective then one long bout of movement Take the stairs Walks to the vending machine don’t count!

Office Exercises Help to increase activity in the workplace Can be done in the office without any extra equipment Examples: Jumping jacks for a minute between emails Running in place Simulate jumping rope (hoping up and down with both feet) Bodyweight squats

Office Stretches Stretches can help loosen up tight muscles from sitting all day Hold each stretch for 20 seconds and repeat 2-3 times Shoulder Stretch: Take right arm across chest and hold tightly, switch arms after 20 seconds Triceps Stretch: Take right arm back behind head and pull down on elbow, switch arms after 20 seconds Chest Stretch: Take both arms behind body and interlock fingers, then raise them up as high as you can. Forearm Stretch: With right are straight pull fingers back towards body, switch hands after 20 seconds.