You will go back to work feeling refreshed, revived, and more able to concentrate for the rest of the day.Whether you go for a brisk walk, cycle, swim, or to your gym for an hour, doing exercise of any kind helps to break up your day and motivate you for your remaining hours in the office.

Take an active lunch break

... on 5 days each week (going to the gym, cycling to work, or going for a lunchtime walk) could prevent 1 in 12 deaths globally.Injecting physical activity into your working day could reduce some of the health risks that are elevated by being sedentary.

Just 30 minutes of activity...

Sitting for an extended period is linked with obesity, type 2 diabetes, and an increased risk of death from heart disease and cancer.Excessive sitting may also slow metabolism, which has an impact on the body's ability to regulate blood pressure and blood sugar, as well as break down body fat.

Excessive sitting

<ul><li>Cycling to work has been linked with a reduced risk of death from all causes, and a lower cancer risk.</li><li>Both cycling and walking to work have also been associated with a lower risk of cardiovascular disease.</li><li>People who walk or cycle to work have a lower body mass index (BMI) and body fat percentage in midlife than those who commute by car.</li><li>Those who actively commute to work also benefit from improved well-being and report feeling more able to concentrate and under less strain.</li></ul>

Cycle or walk to work

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standing or light activity for 2–4 hours during work hours for workers who are mostly desk-based</li>








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using sit-stand desks or standing workstations to break up sitting-based work regularly</li>








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avoiding prolonged static standing, which can be just as harmful as sitting for too long</li>








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altering posture frequently to prevent potential musculoskeletal pain and fatigue.</li></ul>

Recommended work-based standing behaviors

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<li>Walk to a co-workers desk to speak with them instead of sending an email.</li>








<li>Take the stairs instead of the elevator.</li>








<li>Park your car a few blocks away from your work entrance.</li>








<li>Take the "scenic" route to your desk to fit in some extra steps.</li>








<li>Reorganize your desk so that you have to stand up and reach for any tools you regularly use.</li>








<li>Stand up to answer the phone or write emails.</li>








<li>Set an alarm to remind you to take a quick activity break.</li>








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Get movement into your working day by making a few simple changes

<ul><li>remove chairs and desk seating</li><li>encourage walking meetings</li><li>create walking tracks</li><li>introduce a pedometer program</li><li>use mobile sets instead of traditional phones</li><li>introduce games to the workplace</li><li>offer activity monitors</li><li>advise employees on activity and nutrition</li><li>add desks with movement interventions, such as treadmills</li><li>sit on bounce balls.</li></ul>

Re-engineer the work environment

Millions of us have jobs that require us to sit at desks or around conference tables for several hours per day. Many health risks are associated with sitting down for prolonged periods - but how do we stay active in the workplace? We find out.