Get Moving: Increasing Your Activity at Work


When sitting in an office or cubicle for work, it can be hard to fit exercise in during the work day. When you are trying to lose weight, every little bit of activity can help. Dr. Shillingford’s staff have compiled a list of 10 ways for you to fit in a little extra activity into your day to help get you moving. You may even find you are better able to focus on your work by taking a few minutes to stretch and get your blood pumping.



  • Stand up while talking on the phone: Talking on the phone is a common activity of many office jobs, thus you may spend a lot of time each day talking. Try talking while standing, it will change the muscles you are using and give your legs and back a nice stretch. You may even burn some extra calories by walking back and forth as far as your phone cord will take you.
  • Park farther away in the parking lot: You’ve probably heard this one before, but you may still not be doing it yet. Everyone is looking for that prime spot in the parking lot, but by parking a bit further away you’ll add a few extra steps in your day both when you arrive and when you leave. You can also walk out to your car during a break for an additional boost in your activity.
  • Take the stairs up to the office: This is an easy one if you’re on the second or third floor, but for those who work on upper level office floors, you can take the stairs up a few flights and then catch the elevator the rest of the way up. On your way down, you can stop the elevator a few floors up from the lobby and take the stairs down. You may even wind up meeting some new people.
  • Try walking to a coworker’s office instead of calling: Those quick calls to a coworker can be replaced by walking over and popping your head in to ask those quick questions (“Lunch at 1?”, “Can you forward me that me that email?”, “Did the client sign those papers?”). The quick jaunt over to your coworker can get your blood flowing and help stretch your muscles, and may even improve morale.
  • Raise your water bottle over your head a few times: It doesn’t have to be a water bottle, a stapler or pen could work too. Grab the item in both hands and raise your arms over your head. Give a little stretch to the right, to the left, and backward a little until you feel a nice stretch. Repeat when you feel yourself getting a little stiff.
  • Raise your legs: Simply raising your foot until your leg is outstretched parallel to the floor under your desk can help the blood flow in your legs. Do one at a time, and try alternating flexing your foot and pointing your toes for an additional stretch.
  • Find a walking buddy: One of the best ways to keep on an exercise regime is to find a buddy. A co-worker may be interested in a lunchtime walk around the parking lot or a walk to a nearby eatery. Spending half of your lunch time walking is a good way to fit in extra exercise and add steps to your day.
  • Drink extra water: Drinking water is almost always good advice, but how does it help you get moving? When you are drinking plenty of water, you may find you need to take an extra few trips to the bathroom.
  • Use a different copy machine: Try using a copy machine down the hall or on another floor, if possible. This is especially useful if you use a copy machine often. By walking a little further to do your regular work, you add a more steps and get your blood moving. If going to another floor, take the stairs and get your heart pumping a little too.
  • Scale Pose: If you have a stationary chair at your desk or in your office, consider giving this yoga pose a try. Sit at the edge of your chair and place your hands down on either side of your legs. Lift your legs and buttocks up off the chair. Engage your abdominal muscles and hold for 3-5 breaths. Repeat 2 more times, if possible.

The above suggestions provided by Dr. Shillingford’s staff are not meant to replace a regular exercise regime, but to help increase your activity level during normally sedentary periods of time and help give your muscles a little extra stretch. Regular exercise is an important part of weight loss and general health, and every little bit can help pave the way toward success! Dr. Shillingford is committed to helping each of his surgical weight loss patients achieve their weight loss goals. Whether you’ve had lap band surgery, gastric sleeve, or gastric bypass procedures, dedication to your post surgical diet and improved physical fitness are key to your success.

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