There have been numerous articles coming out that say sitting all day is the new smoking, a slow killer. According to a study by the American Heart Association, “no amount of physical activity is enough to combat the dangerous health effects of sitting for hours each day.”

For example, a study from the University of Warwick in Scotland, “found that every extra hour you sit after five hours of being sedentary may increase your waistline by almost an inch, and ups your risk of heart disease by 0.2%.” Other health risks include organ damage, muscle degeneration, loss of brainpower, and of course neck and back pain.

There are some companies that see these studies and are trying to enforce positive changes in our daily work environments.

Did you know that walking meetings are a thing? Not only are they beneficial for exercise, but they can also minimize distractions that a conference room can bring. Such as phones, email, or other colleagues. “Walking releases your filter,” said Marily Oppezzo, a professor at Stanford’s Graduate School of Education.

Have you heard of companies putting a timer on your computer so it “shuts off” and that time is spent by standing up for a few minutes?

With our 40-day challenge, we give you the starting point that you need and a way to organize a mini workout to get you back on track. And you can take a break on the weekends! This calendar is meant for Monday-Friday, or fix it to any 5 consecutive days that work for you.

Click here to print out the challenge

work out at work exercise guide

 

If these printouts don’t grab your attention click here for more workouts that you can do behind your desk or in your cubicle.