Chris Judd’s 10 easy changes to move more

It’s common knowledge that we should move more during the day. Research has linked a sedentary lifestyle with all sorts of health woes, including diabetes and poor mental health outcomes.

But for those who work a desk job, it’s easier said than done. Here are ten ways that will help you to incorporate more movement into your daily routine. Remember, small changes make a big difference.

People are pretty desperate to get out of the office if they’re there all day, so suggest walking meetings instead of seated catch-ups when you can. I find that people can be more creative if they’re moving.

A standing desk is a big one for getting some extra movement in, but it doesn’t work for me all day. I do it for an hour or so, then sit back down. Try it and out and find what’s right for you – as long as you’re not sitting all day.

It doesn’t matter if it’s at work or at the shops. Park a little bit further than you normally would so you can fit in some extra steps. If you need to carry something to the car, even better.

Taking the stairs is a great option for a quick hit of cardio. Climbing uses more energy than walking, plus there’s an added strength component. Skip the elevator wherever you can.

If I’m sitting down a lot, I make sure that I stretch at work. It’s really important to me because if I get sore or injured, not stretching means that I’m going to lose even more movement.

A fitness tracker like a Fitbit can be a great motivator. Being able to see your step count makes it a daily challenge, and you’ll naturally move more. They’re also good for sending you reminders when you’ve been sitting down for too long.

Phone calls are a great time to walk. If you’re in an open plan office, there’s a practical element to it as well. I hate talking on the phone, and I find that walking with earphones in really helps the process for me.

A lot of workplace wellness is driven from the bottom-up, so don’t be afraid to initiate change. There are a few things that you can do with your coworkers, like a steps challenge or a plank challenge, that’ll get you moving throughout the day.

One thing I do is keep a water bottle with me all day. Drinking more water is something that we should all do, plus getting up and filling it when it’s empty helps to get you moving.

If you commute to work by public transport, try getting off one stop earlier than normal. It’s all about looking for the small opportunities to get more exercise in.

Former Australian Rules footballer Chris Judd is familiar with how to get your heart rate up and push yourself physically. Twice winner of the prestigious Brownlow Medal, Chris is an honoured sportsman and father to four children, Oscar, Billie, Tom and Darcy. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.