Reduce the prolonged amount of time you sit at your desk. Get up and move your body for 20 seconds every 10 minutes. Take a longer break of 2-5 minutes every 30-60 minutes. This can refresh and energize your body and mind as well as provide you with exercise. Some activities you could do include:  Walking Stretching Doing jumping jacks Doing push ups against a wall or desk Performing yoga poses Doing neck and shoulder circles Doing arm beats (i.e. swinging the arms back and forth at your sides like pendulums while keeping the torso still) Ask your boss if you can use a standing desk or treadmill at your desk set to a low speed. Walk at a slow pace all day or alternate sitting and standing or walking as needed. Not only can this provide you with exercise, but it can also improve your physical and psychological wellbeing during the workday. Be aware that treadmill desks may offer more benefits over their standing counterparts. Take every opportunity during your work day to move your body. Do things such as taking the stairs instead of the elevator, pacing while you talk on the phone, or jogging in place while reading a report. These can ensure you get exercise and may keep your body and brain fresh throughout the day. Other ways to increase movement when you’re at the computer include:  Walking down the hall to speak to colleagues or friends instead of emailing Do squats while waiting for your printer or copier  Hold a walking meeting Take the stairs to the restroom on another floor
خذ فترات راحة متكررة. استخدم مكتب وقوف أو مُلحق بجهاز مشي. تمشَ كلما سنحت لك الفرصة لذلك.