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What are some effective ways to incorporate physical activity into your workday?

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As a programmer, you probably spend a lot of time sitting in front of a computer screen, typing code, debugging errors, and testing features. While this can be rewarding and challenging, it can also take a toll on your physical and mental health. Studies have shown that prolonged sedentary behavior can increase the risk of obesity, diabetes, heart disease, and depression. That's why it's important to incorporate some physical activity into your workday, even if you have a tight schedule and deadlines. In this article, we'll share some effective ways to move more, stretch your muscles, and boost your energy and mood while working as a programmer.

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Set interval reminders:

Use timers to prompt movement breaks. This can be as simple as setting a 25-minute work session followed by a 5-minute exercise, like squats or a quick walk.### *Standing desk benefits:Alternate between sitting and standing with a standing desk. This reduces sitting time, improves posture, and can be easily implemented using high tables or shelves.

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Jagmohan Krishan

Director and Co-founder at Binary Data…
Jeremie Bornais

Software Engineer | Let's Chat!

1 Set a timer

One of the simplest ways to remind yourself to take a break and move is to set a timer on your phone, computer, or watch. You can use the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break, or any other interval that suits your workflow. During your break, you can do some quick exercises, such as jumping jacks, squats, push-ups, or lunges, or walk around your office or home. You can also use apps or websites that prompt you to take a break and suggest some activities, such as Stretchly, Workrave, or Move It.

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Jagmohan Krishan

Director and Co-founder at Binary Data Pvt. Ltd. / President at Gopal Charitable and Welfare Society / Vice President at IT companies Association
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Incorporate physical activity into your workday effectively by: Desk Exercises: Perform stretches or simple exercises at your desk. Walking Meetings: Conduct meetings while walking for added movement. Stand-Up Desk: Invest in or improvise a stand-up desk for periods of standing. Short Breaks: Take short breaks to stretch or move around every hour. Stair Climbing: Opt for stairs instead of elevators for a quick workout. Lunchtime Walks: Utilize lunch breaks for brisk walks. Fitness Apps: Use apps for quick workout routines.

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Roman Malyi

Senior Software Engineer @ EPAM Systems | PhD student in Computer Software Engineering
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The Pomodoro technique can work sometimes, but not when you have a lot of meetings or working on a complex task. So sometimes it's a good idea to plan your workout activity before you start the workday. And trust me, it's better to do it now when you still have no serious problems with your health.

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2 Use a standing desk

Another way to reduce your sitting time and improve your posture is to use a standing desk, which allows you to work on your computer while standing up. Standing desks can help you burn more calories, lower your blood pressure, and prevent back and neck pain. You can buy a standing desk or make your own by using a high table, a shelf, or a stack of books. You don't have to stand all day, but you can alternate between sitting and standing every 30 minutes or so. You can also use a mat, a stool, or a balance board to make your standing more comfortable and dynamic.

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Richard L.

Data-Driven Requirements Analyst | Collaborating for Process Excellence | Bridging the Gap Between Tech & Business | Streamlining operations and driving efficiency through data-backed insights and collaborative teamwork.
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This is one of the easiest things to do to stay active at your desk. I will set my desk for standing at least once a day, and do squats during calls or stretches.

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3 Join a fitness challenge

If you need some motivation and accountability to stay active, you can join a fitness challenge with your colleagues, friends, or online community. A fitness challenge is a goal-oriented program that encourages you to exercise regularly and track your progress. You can choose a challenge that suits your level and interests, such as running, cycling, yoga, or strength training. You can also create your own challenge by setting a specific target, such as walking 10,000 steps a day, doing 100 push-ups a week, or holding a plank for 2 minutes. You can use apps or websites to log your activities, share your results, and cheer each other on.

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4 Learn a new skill

If you want to spice up your routine and learn something new, you can try to incorporate a new skill into your workday that involves physical activity. For example, you can learn how to play an instrument, dance, juggle, or do magic tricks. These skills can help you improve your coordination, creativity, and confidence, as well as provide some fun and entertainment. You can use online tutorials, videos, podcasts, or books to learn the basics and practice them during your breaks or after work.

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5 Make it fun

Finally, the best way to incorporate physical activity into your workday is to make it fun and enjoyable. You can do this by choosing activities that you like, listening to music or podcasts, playing games, or rewarding yourself. For example, you can challenge yourself to do a certain number of squats every time you save your code, listen to your favorite playlist while walking or jogging, play a round of ping pong or foosball with your coworkers, or treat yourself to a healthy snack or a smoothie after a workout. By making physical activity fun, you'll be more likely to stick to it and reap the benefits for your health and well-being.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Jeremie Bornais

Software Engineer | Let's Chat!
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If you work from home, incorporating physical activity into your workday is especially important. I hear it from colleagues very often, who feel groggy after months of working from home. This is because, although many of us drive when commuting to work, there is still an amount of physical activity necessary to get ready for the day. If you're finding it difficult to incorporate physical activity during your work day, you can start by incorporating it during the times when you're not working. For example, going for a short walk outside before and after your workday can have a noticeable impact on your physical health. If possible, consider walking or biking somewhere for lunch as well.

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Rick Cole

Sr. Software Engineer at Amentum
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Being a desk jockey isn't the most strenuous job one can have and it's really easy to become sedentary. Over the course of the last 30 to 40 years I've made it a point to take 45 minutes to an hour out of my work day to workout (I prefer weight training) or ride my bicycle around the block (4 miles or so). I set a reminder on my calendar in Outlook so I have no excuses for not getting up and doing something physical. I've had gym memberships in the past or used the gym at our HOA, but these days I work mostly from home so I have my own weights and an elliptical machine for when the weather doesn't allow for a ride around the block. Take care of yourself!

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What are some effective ways to incorporate physical activity into your workday?

1

2

3

4

5

6

1 Set a timer

2 Use a standing desk

3 Join a fitness challenge

4 Learn a new skill

5 Make it fun

6 Here’s what else to consider

Programming

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What are some effective ways to incorporate physical activity into your workday?

1

2

3

4

5

6

1 Set a timer

2 Use a standing desk

3 Join a fitness challenge

4 Learn a new skill

5 Make it fun

6 Here’s what else to consider

Programming

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