Aug 24, 2025
Aarushi BhaduryProlonged sitting is a major risk factor for heart disease. It's crucial to break up long periods of sitting by getting up and moving around every 30 to 60 minutes.
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Simple exercises can be done right at your desk to keep you moving. This includes desk pushups, chair squats, leg raises, and calf raises.
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Don't eat lunch at your desk. Use your break to go for a brisk walk, or even walk up and down a few flights of stairs to get your heart rate up.
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Walking is one of the most accessible and effective forms of exercise for heart health. Aim for a brisk pace that gets you a little breathless but still allows you to hold a conversation.
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Whenever possible, choose the stairs over the elevator. This simple change can significantly increase your daily physical activity and provide a good cardio workout.
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Suggest having walking meetings with colleagues. This not only gets you moving but can also boost creativity and help you feel more energized.
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Incorporate bodyweight exercises that build muscle strength and endurance, which can take a strain off your heart. Squats and lunges are great examples that can be done in a small office space.
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While not a direct heart-health exercise, flexibility and stretching exercises like yoga or simple stretches can improve your musculoskeletal health, which in turn helps you perform other heart-healthy activities more effectively.
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Use a simple pedometer or a fitness tracker to monitor your daily steps. Aiming for a goal like 10,000 steps a day can be a great motivator to move more throughout the workday.
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Schedule physical activity into your work calendar. Treat these breaks as important appointments to ensure you prioritize moving your body and staying active.
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