Heart Healthy at Work

To help your heart at the office, you can: take frequent standing breaks, walk around during lunch, use the stairs instead of the elevator, do quick desk exercises, set reminders to move, incorporate walking meetings, and choose healthy snacks; essentially, minimizing sitting time and incorporating small bursts of movement throughout the day. 

Specific actions to take:

Stand up regularly: Set a timer to remind yourself to stand up and stretch every hour, even if it's just for a few minutes. 

Walking breaks: Take short walks around the office during breaks or between meetings 

Stair climbing: Opt for the stairs instead of the elevator whenever possible 

Desk exercises: Do simple exercises like leg lifts, arm circles, or chair squats while seated at your desk

Walking meetings: Suggest holding meetings while walking around the office 

Active commuting: If possible, walk or bike to work 

Hydration: Keep a water bottle handy and drink water throughout the day 

Healthy snacks: Choose nutritious snacks like fruits, vegetables, or nuts instead of sugary options 

Stress management: Practice relaxation techniques like deep breathing when feeling overwhelmed 

Creating a heart-healthy workspace

If it’s an option, consider setting up a standing desk. Research has shown that using a standing desk can lead to a variety of benefits, including lowering your risk for heart disease, reducing blood sugar levels and lowering risk for obesity. Use a walking pad (a very low-profile treadmill) for added heart health benefits. By choosing smaller office furniture, you can leave space in your office for quick stretching and cardio bursts.

5 desk exercises for a healthy heart

The American Heart Association reports that the average adult sits between six and eight hours each day. Try these simple desk exercises to make your chair time more heart healthy. Sit in a chair for these first three exercises:

1. Finger reaches. Reach both arms straight up in the air over your head. Hold for 10 seconds. Then, extend your right hand a bit further and hold for 10 seconds. Repeat with your left hand.

2. Neck stretch. Roll your head towards your right shoulder as far as you can. Gently use your hand to press a little and feel the stretch. Hold for 10 seconds and repeat on your left side.

3. Shoulder blade squeezes. Squeeze your shoulder blades together as hard as possible for 10 seconds, then release. Repeat several times.

4. Calf raises. Stand up behind your desk chair, holding on for support. Raise your heels off the floor until you’re standing on your tiptoes. Then, slowly lower yourself back down on your heels. Repeat 10 times.

5. Chair squats. Stand up from your desk chair. Then, slowly lower your body back down as if you’re going to sit in your chair, but stop right before you reach the chair. Slowly raise your body back up to standing position. Repeat 10 times.

Make Every Move Count

When you Move More every day, you can reach some pretty big goals over time. Small steps can add up to huge strides -- in your physical health, mental health, stress levels, sleep, productivity, relationships and more. Let movement take you places you never thought possible!

• 10 minutes of stretching is like walking the length of a football field

• 2.5 hours of walking every week for a year is like walking across the state of Wyoming

• 30 minutes of singles tennis is like walking a 5K

• 1 hour of dancing every week for a year is like walking from Chicago to Indianapolis

• 20 minutes of vacuuming is like walking one mile

• 30 minutes of grocery shopping every other week for a year is like walking a marathon

You can also try AHA’s 10-minute Workout Anywhere