4 tips to help you get active during the workday

This post was written by ParticipACTION Feb 19, 2020 in Fitness, General, Health & Wellness

Sneak in some movement for a more productive day.

ParticipACTION is committed to helping get Canadians more active and in this blog they are offering up all kinds of different ways to incorporate physical activity into your workday. They are helping Canadians make their workplace an active place while also encouraging them to take the lead and get their coworkers moving, too!

But let’s hold the phone for a second here and switch focus a little bit. The world we live in is rapidly evolving, and the same goes for workplaces. Canadians from coast to coast to coast are working in all kinds of different non-traditional settings. Whether it be from home, the car, a cubicle or somewhere outdoors, there really is no shortage of unique places to make a living these days.

However, this can make things a bit tricky when it comes to working some physical activity into your day. And considering that all Canadian adults need 150 minutes of moderate-to-vigorous physical activity each week, it really is important to be squeezing in at least some active time during your workday – regardless of where your ‘office’ might be.

Live your best life possible by getting active
Whether you are at home looking after a pack of energetic kids or on the road most of the day meeting clients, working some physical activity into your routine will help live your best life possible.

Why? What if we told you that all you needed to do was get up and moving for a minimum of five minutes every hour to reap some serious health benefits? It’s true. Getting active for only five minutes an hour (or 10 minutes every two hours) may help reduce or better manage blood glucose and triglycerides (i.e., sugar and fat circulating in the blood).

Even more impressive, people who get active on the regular are consistently more productive, even hours after their workout, compared to those who aren’t. They also have more energy, less stress, improved memory, enhanced concentration and more creativity. Now if that doesn’t get you interested in getting active, we’re not sure what will.

Squeeze some physical activity into your workday
Now before you feel overwhelmed, we get it, your days are already busy enough as it is. So, trying to add another thing to the ‘to-do’ list might seem like a burden. Pump the breaks, it’s all good.

Getting some active minutes in during the workday really does not have to be a complicated thing. Actually, it can be a great time to clear your head, take a few deep breaths and get ready to take on the day or the next task.

Whether you work from home, your car or elsewhere, here are four simple tips to help you get active during your workday:

  1. Chair exercises – From chair dips to leg extensions to seated press-ups, your chair can be your best friend when it comes to sneaking in some physical activity into your day. If you’re at home, chairs are everywhere, and if you are on the road and don’t have one handy, stop by a local park or walking trail and use a public bench. Some dips, press-ups and stretches will have your heart pumping in no time.
  2. Active transportation – If you are working from home for the day and are heading out for a bite to eat at lunch, leave your car at home and walk to your favourite sandwich shop instead. Or, if you have to get from place to place take your bike, scooter or rollerblades. Active minutes plus money saved on gas or transit fare sounds like a win-win to us.
  3. Plan ahead – Sure, showing up to a big meeting all sweaty from a good bike ride is probably not going to be a fun experience, but all you have to do is plan ahead and be prepared. Pack an ‘active’ bag the morning before you head out for the day and make sure you have a change of clothes and some toiletries packed so you are feeling fresh and crisp. A little extra planning can go a long way in helping you squeeze some active time into your workday.
  4. Get outside – Depending on what your workday looks like, spending some active time outside can have some seriously beneficial impacts on your well-being. Research shows that people who get active outdoors feel more revitalized, energetic and less stressed than those who stay inside. Take a break from emails or calls and go for a 10-minute walk or jog and reset, you might just find that you start crushing your tasks with ease.

Download the ParticipACTION app and get rewarded for all your active minutes!
The ParticipACTION app is the active app for everyone. It’s available for download, for free, in the Apple App Store as well as Google Play. Keep track of all your active minutes and earn some sweet prizes while you’re at it!

Posted wtih permission from ParticipACTION. Read more of their blogs here.


We have asked our employees and guest bloggers to contribute to our blog in their own voice and with their own opinions. As such, the opinions expressed in this blog entry are not necessarily shared by North Vancouver Recreation & Culture. If you have any questions or concerns, please contact us.

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