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How to stay healthy in your office job (without really trying)

Exercise Right week awareness


As you may have seen, this week is Exercise Right Week; and staying healthy in your workplace is definitely something we can get behind. A big part of Exercise Right Week is to find a way to exercise that suits you. So, given that we (like many of you) spend a little too much time behind a desk, here are three tweaks you can make to your lifestyle to stay healthy despite an otherwise sedentary lifestyle.

1) Walk more

It sounds simple but it does take some adjustments. Grab yourself a step counter like a Fitbit or Garmin and set yourself a daily step goal. There’s no one-size-fits-all approach to this, but working up to around 12,000 steps a day makes a huge difference. Now for most people that sounds absurd. Remember though, this is about tweaking; so tweak. If you drive, park 20 minutes away from the office instead of around the corner. If you catch public transport, get off a stop or two earlier. Take a walk on your lunch break. Walk to the shops after work instead of driving. You’ll be surprised how quickly those steps rack up.

The advantage of walking is that a) it’s low intensity, so it doesn’t hurt you, b) it can be easily squeezed into your daily routine and c) It’s surprisingly good for fitness and weight loss if you’re doing 12,000 steps a day.

If 12,000 steps don’t sound like it’ll work for you then…

2) Move more

There are no two ways about it; sitting all day is pretty much terrible for you. If that sounds like your lifestyle, then here’s the tweak for this: Set an hourly alarm and once an hour gets up and do a couple of quick circles of the office. The Baker IDI Rise and Recharge app is awesome for this. In fact, if you want some of the science behind the ‘Move More’ concept, it’s recommended that you check out their website:

3) Just plain old stand

A few months ago we released a blog on the benefits of standing desks. Now, though they do have their detractors, there are some serious benefits to switching to a standing/sitting desk. Having done this for a few months now, I can say from personal experience that it’s a great way to work. I rarely get tired like I used to, I’m always conscious of my posture and it’s actually pretty great for getting your steps up to. To read more on that check out the standing desk blog where I also make fun of my man bun (so you don’t have to)

Now of course these ‘tweaks’ aren’t the be-all and end all; not by a long shot, but you’ll be surprised at the difference it makes.

So, what are you going to do to make use of Exercise Right Week? Why don’t you head over to their website here: and grab some more pointers.

Thanks for the read!

As always, stay safe out there.

By Christopher Notley-Smith at

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