You don’t need a gym membership to stay active—just a few smart choices during your workday can boost your energy, mood, and long-term health. That’s the idea behind active living: making movement a natural part of your daily routine, whether you’re at work, home, or on the go.
Active living means weaving physical activity into everyday life. It’s not about intense workouts—it’s about small, consistent actions like:
- Taking the stairs instead of the elevator
- Walking to a colleague’s desk instead of emailing
- Doing stretches at your workstation
- Joining a walking meeting or biking to work
The Public Health Agency of Canada recommends at least 150 minutes (2.5 hours) of moderate to vigorous aerobic activity per week. That’s just 10–15 minutes a few times a day—totally doable!
Here’s what that looks like:
- Moderate effort: brisk walking, dancing, water aerobics
- Vigorous effort: jogging, fast cycling, basketball
Mix in strength training (like bodyweight exercises or resistance bands) twice a week, and include flexibility activities like yoga or stretching to stay limber.
Staying active helps:
- Improve focus and productivity
- Reduce stress and anxiety
- Boost heart health and bone strength
- Prevent chronic diseases like diabetes and high blood pressure
Some tips to get moving at work include:
- Set a timer to stand or stretch every hour
- Walk during breaks or lunch
- Use a standing desk or take calls while walking
- Suggest active team-building events or walking meetings
You don’t need to overhaul your life to be more active—just start where you are. A few small changes at work can lead to big benefits for your health and well-being.
For more information, check these out:
