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Active Work

A new school year is beginning, and we begin migrating to an indoor place of work. This move of scenery becomes more sedentary and void of natural light for many Americans. Although it may be hard to find a job or class that will allow you to work outside, you don’t have to give up your physical activity goals. As a matter of fact, you now have the opportunity to get creative with activity and make it fun for yourself. Furthermore, by doing so, you may even attract other employees to join you in your goals!

Currently, according to the U.S. Department of Health & Human Services, more than 80% of Americans are not meeting the national guidelines for aerobic nor strength-based training. Additionally, 28% of Americans are physically inactive! Furthermore, about 17% of the nation is obese and it is projected that in 2030, half of all adults will be overweight or obese given current trends. However, like any trend, it can end, and you are not obligated to follow it.

The American Council on Exercise explained the importance of physical activity in the workplace to CEOs and human resources managers because active employees are a win-win for everyone. Therefore, there has been a change in some companies to include corporate wellness programs and physical activity incentives. However, not all companies have the resources to have such programs, or some are simply unwilling to change their business. If you are in this situation, do not let this deter you because you still have many options that will help you live a healthier and happier life.

According to a Harvard study, physical activity will help you with your memory and improve cognitive skills. This will not only help you with job performance but enhance your quality of life outside of work. Furthermore, when you perform physical activity, endorphins are released leaving you happy at work!

There are many ways to stay active at work when thinking creatively. Here is a list of examples that may work for you at your workplace or classroom!

  • Take the stairs whenever possible
  • Whenever using the restroom, think of one slightly further than your nearest one
  • Try standing at your desk or stand up for 10 minutes every hour
  • Walk to your coworkers instead of sending an email or text
  • Form an accountability group with your coworkers or classmates
  • Park further away than you usually do from your place of work
  • Bring a small hand weight or use your bag as a weight to perform simple exercises
    • such as Bicep curls, lateral raises, rows, or overhead presses

Try adding just one of these activities to your work routine. Adding all of them at once may feel overwhelming and may not be sustainable. At Urban Fitness Studio, your trainer would be happy to customize an exercise session for you that you can do at your work! They will then go over every movement and make sure that you feel safe and confident as you become happier and healthier.


“Fostering a Workplace Culture of Physical Activity.” ACE, American Council on Exercise, 30 Aug. 2010,

Godman, Heidi. Regular Exercise Changes the Brain to Improve Memory, Thinking Skills. Harvard Medical School, 5 Apr. 2018,

“How to Be More Active at Work.”,

“Physical Activity.”, US Department of Health and Human Services, 26 Jan. 2017,

“Worksite Physical Activity | Physical Activity | CDC.” Centers for Disease Control and Prevention, 28 Sept. 2017,