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

2. 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

3. 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

4. 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

5. 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

6. 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

7. Other Ways to Stay Active in the Workspace
Walk during lunch break
Join office gym
Don’t 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!

8. 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 s
Running in place
Simulate jumping rope (hoping up and down with both feet)
Bodyweight squats

9. 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.