Moving just 30 minutes a day at work can lower health risks, experts say

Los Angeles – Trying to stay physically fit can be a challenge for people who spend their days in an office, but it’s possible to avoid some of the adverse effects that come with being sedentary on the job. Experts from UCLA’s David Geffen School of Medicine say moving just 30 minutes a day, five days per week, can help lower the risks for diabetes, high blood pressure and poor circulation.

“The good news is those 30 minutes can be any fashion of things that you incorporate into your work day,” Dr. Daniel Vigil, associate clinical professor at the school, said in an Aug. 11 press release. “The point is to move throughout the day, preferably at least once an hour.”

In an office, this can be as simple as using stairs instead of an elevator or parking farther away than you normally would and walking to the office.

Other suggestions from UCLA include:

• Walk to a co-worker’s desk rather than contacting them by email or phone.
• Perform arm stretches and foot curls using resistance bands while at your desk.
• Take time to stretch your shoulders and neck and bend your knees.
• Take a five-minute break for stretching during meetings that last longer than 90 minutes.
• Use mobile apps that encourage you to take breaks and move.

“We need to change our culture and think differently about incorporating movement into our day,” Elisa Terry, program director of the UCLA Recreation Fitwell program, said in the release. “Every 30 seconds, one minute or five minutes that you move adds up throughout the day.”