Regular physical activity, a minimum of 150 minutes (or 2 ½ hours) each week, has many health benefits. However, getting started or maintaining an active lifestyle can sometimes be difficult, especially when you spend more than half of your day at work.

Here are some tips to help you be active at work:

• Take the stairs instead of the elevator when possible.
• Stand and/or stretch while talking on the phone.
• Walk and meet someone to discuss work rather than calling or e-mailing.
• Take a walk over your lunch hour. Use a Walk This Way kit to keep track of your progress or a pedometer as a motivational tool to count your steps.
• Replace your coffee break with a walking break.
• Remember, you can build up to 2 ½ hours of physical activity each week by doing at least 10 minutes at a time, until you reach your goal.
• Remember, more is better!

Physical Activity Breaks

The next time you take a break, try the following exercises to reduce work related fatigue, muscle aches and pains.

• Stretches for the active workplace 185KB
• Stretches for the office workplace 204KB
• Yoga @ Your Desk 
• Stretching @ Your Desk 
• Exercising Your Hands and Wrists @ Your Desk  

Related Links

• Physical Activity for Adults
• Canada’s Physical Activity Guidelines  - Public Health Agency of Canada
• Ministry of Health Promotion & Sport 
• Healthy Living Physical Activity  - Health Canada
• Halton Hikes -Footsteps for Trees Campaign  - Conservation Halton
  This campaign encourages individuals and families to hike the trails and log their steps or distances on-line. For every 10,000 steps logged, Conservation Halton will plant a tree to preserve our environment.
• Ready, Set, Walk – Pedometer Challenge