You know sitting all day is bad for you; just think about how stiff and tense you feel after a few hours hunched over a keyboard. And yes, we know you’re busy, but that doesn’t mean you have to give up on your wellbeing at work. Try these seven super-easy recommendations from UCLA physician Daniel Vigil to work a little more mood-boosting, tension-fighting movement into your day. 

1. REARRANGE YOUR WORKSPACE.

Moving your trash can, recycling bin, and other necessary items farther from your desk or getting rid of them altogether is a surefire way to get you on your feet.

2. SHOW UP IN PERSON.

Here’s a radical idea: Instead of emailing a coworker who sits three cubicles away, go talk to them. 

3. BORROW A BATHROOM.

Commit to using the restroom or water cooler in another part of your building. Who knows what you’ll discover? They might have better toilet paper. 

4. TAKE THE DANG STAIRS.

We probably don’t have to tell you this, but we’re going to anyway: If you can skip the elevator, do it.  

5. PAUSE THAT MEETING.

The next time you’re stuck in an endless meeting, excuse yourself for a mini-break. Get yourself some water, use the restroom (upstairs, if possible!) and do a little stretching out in the hall. If you’re leading the meeting, you can stop the drudgery altogether and encourage everyone to stop talking for 30 seconds and shake it off. 

6. ADD A FEW STEPS TO YOUR COMMUTE.

Park your car just a little farther away than usual, or get off the subway a stop or two early. Think of this time not only as exercise but as a chance to enjoy some bonus fresh air before and after an 8-hour stint in a concrete box. 

7. ADD AN APP.

There’s an app for everything these days. If your problem is forgetting to stand up, download a break reminder. If you’d like to be moving more, try a step counter. If guilt is the issue, consider this: Studies have shown that taking breaks (from 5-minute breathers to full-on vacations) increases productivity. By leaving your desk, you’re doing yourself and your company a favor.

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