A 2011 article from The New York Times reports that an estimated 80 percent of jobs in the American workplace are sedentary or only require light activity. That number has drastically increased throughout the last few decades as jobs have occupied less of the labor industry and more of the service and professional industries. So what does that mean?

Our jobs take up most of our time. Busy work schedules keep us occupied and leave us little room left in the day to do all that we want and plan for. And unfortunately, this also includes physical activity – but with a few simple strategies, you can still squeeze-in some activity.

Small Tips for Staying Physically Active in a Sedentary Job

Take Calls While You Walk

If you’re making a call or taking a call, consider moving to a mobile device. Bring that call outside and take a short walk while you talk. This will help you add-in a few extra steps.

Move during Your Lunch Hour

Instead of spending your lunch hour at your desk or in the break room, get outside! Take a short walk in the area and relieve stress while you’re at it. Make sure to pack appropriate shoes.

Swap-out Your Office Chair

Consider investing in a resistance ball (yoga ball) to sit on while you work. As you sit, this will challenge your body’s muscles and improve your posture which can alleviate pain.

Set Break/Activity Times in Intervals

Every hour or half hour, get up and get moving. Walk in place, jog in place, stretch or practice lunges. Visit the restroom, walk around your office and get your blood flowing.

Walk during Meetings

If your meetings don’t require a whiteboard or writing utensils, consider taking it outside. Talk with your colleagues while all of you squeeze-in some extra steps.

Make Out-of-Office Exercise a Priority

During the evenings and on weekends, make sure you’re setting aside time for physical activity. It doesn’t matter what you do as long as you’re moving. To increase your chances of success, ask your friends or family to join you. Company can be motivating and add extra fun!

More than Calories

Remember that physical activity does so much more than burn calories. It alleviates stress, boosts your mood, gives you a change of pace, strengthens your muscles and more. Your job performance will likely improve if you make time to take care of your health!