Change is in the air – crisp and cool autumn breezes may be tempting you to get outside, re-energize and move more. Follow your instincts to get more active, and not only when you’re off the clock. Autumn is an ideal time to ”fall” into an active workday routine.
1. Remember the win-win of active workdays
Your physical activity and work goals don’t have to be separate. In fact, movement can actually help you work more effectively. Recognizing the relationship between productivity and movement gets rid of this either-or dilemma. Explore this connection by looking for opportunities to add movement to your workday schedule to form new habits. Here are some ideas:
- Book on-the-move meetings when possible.
- Have hand weights nearby and get in the habit of doing a few reps when you need to get creative thoughts flowing.
- If you work at a desk, swap your chair with a stability ball for a set period each day to engage your core while you work.
- Schedule reminders on your phone, computer or tablet that prompt you to get away from your workstation and move at set times each day.
- Be aware of when you’re between tasks and replace those moments with movement – add a few calf raises or arm stretches to build strength and stay nimble. Find opportunities to be more active while getting the job done – restock the shelves, skip emailing your colleague and instead go over and talk to them in person, or bus the tables.
Promise to make these small changes to your day with the same commitment you would apply to any other work-related task or deadline.
2. Be aware of your commitments
Forming new habits takes time and commitment. You won’t go from desk jockey to marathoner in a couple of weeks. However, committing to regular movement that works for your schedule and repeating that routine will help you form habits that stick.
Review your work schedule or calendar and book active breaks that reflect your energy levels and commitments. If you tend to be hungry mid-workday or night, plan to go on a walk or wheel after you eat.
Look ahead and flag times when you know you’ll be extra busy and adapt your plan so that you can complete your tasks without abandoning your newfound habits. Remember, a shorter walk or wheel around the block is better than staying put.
3. Remember why you’re making active workdays part of your life
Making movement a consistent part of your workday is a journey. When you’re tempted to skip getting active during your workday, remember your autumn inspiration, whether you want more energy, better long-term health, more restful nights, boosted mood or to channel your creativity.
Consider writing down these motivators to use as reminders. It can also help to pay attention to how much better you feel on active workdays. Acknowledging how movement impacts your overall well-being can help you stay on track.
4. Be part of the movement revolution!
Many organizations are trying to find ways to meet employees’ expectations for improved work-life balance. So, leaders are looking to create more well-rounded working environments.
Talk to your manager or human resources department about how regular physical activity can support your workplace’s goals and suggest active meetings, table tennis matches, group yoga classes or even on-site exercise spaces.
Harness the fresh-start effect of fall to refresh the way you work and make achievable changes that stick. Soon enough, active workdays will become as much of a regular habit as checking your email, turning on the open sign or queuing up the cash register. Like the best new tool or state-of-the-art software, once you add regular physical activity to your workday, you’ll wonder how you ever operated without it.
