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Stop Sitting, Start Moving! Tips to Kick the Office Chair to the Curb

by Matt Weirich OTR/L, CEAS, MSLeave a Comment

The need to decrease sitting time and increase activity is more important than ever. Some workers are investing in “sit to stand desks” in order to help offset the lengthy sitting times associated with their work.

Long hours sitting at work isn’t the only concern. Time spent sitting at home also needs to be taken into account. Extended sitting can be harmful and does not only affect office workers, but many other professions too. For example, drivers who sit behind a wheel for long periods of time are at risk for developing health problems. It is important to note that spending a few hours a week at the gym or otherwise engaged in moderate to vigorous activity doesn’t seem to significantly offset the risk of extended sitting.1 The combination of a healthy diet and exercise are needed in order to achieve the full health benefits.

The solution is not only to reduce sitting and maximize standing, but to boost overall activity inside and outside the workplace environment. Small changes to everyday routines can help implement this change across job settings.

Here are some everyday changes that can be made:

  • Take a short walk every hour if possible, or at least during break times and after lunch to increase activity throughout the day.
  • Create a walking challenge with your family, friends and colleagues rather than gathering for social gatherings like happy hours.
  • Implement a stretching program throughout your work day.
  • Set up a small exercise area in your work station with weights and TheraBands to maximize your break times.
  • Using a treadmill desk equipped with a computer screen and keyboard, or a specialized treadmill-ready vertical desk to walk during slow work times, allows you to stay active during the work day and maintain work productivity.
  • Use a standing desk to help maximize standing time during work hours.

An Active Workforce

No matter how strenuous, the effects of increased activity and movement can have a major impact on overall physical and mental health. The biggest impact is that the body will burn more calories due to the increased activity. This increase may also help stimulate weight loss, boost energy levels, lower stress, improve mental health and reduce discomfort.

To learn more about creating an active workforce or implementing a stretching program at your workplace, reach out to Athletico’s Work Comp team at


The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

1. Hamblin, James. “The Futility of the Workout-Sit Cycle.”The Atlantic. Atlantic Media Company, 16 Aug. 2016. Web. 16 June 2017.

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