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Everyone active, enjoying sport
and achieving their personal best

Get Active at Work - Ten Tips

Ricky Shortt.

Office jobs often mean long hours sitting at your desk and commuting which can cause aches and pains, reduce bone density and increase your weight. A break from your work station can also help you cope with stress and reduce eye strain from prolonged screen time.

Ricky Shortt is a Fitness Instructor and Personal Trainer at Derbyshire Dales District Council's Arc Leisure Centre in Matlock. He gives us his top tips for getting more active at work, improving your health as well as your job performance.


1) Walk or bike to work. If you ride the bus or the train, get off a few stops early than usual and walk the rest of the way.

Walking meetings

2) Ask your boss's permission to have a walk and talk meeting.

Standing burns more calories

3) Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter, and eat lunch standing up.

Get an exercise ball chair

4) Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility.

The Arc Leisure Centre, Matlock.

Do a lunchtime health walk

5) Organise a lunchtime walk lasting 30 minutes each day.

Complete some work exercise activities

6) Arranging planned walks or runs before, during or after work is a simple way to enjoy exercise with colleagues.

Use a pedometer

This will help you log how many steps you take throughout your work day, then simply make a concerted effort to increase the number of steps you take daily.

Snack healthily

8) Eat a small nutritious snack between breakfast and lunch, such as; mixed raw nuts, fruit, carrot sticks, Greek yogurt, crackers or boiled eggs.

Come prepared

9) When it comes to exercise, take gym or walking/running clothes and trainers with you.
Change into workout clothes whenever convenient, this will make you more likely to undertake exercise rather than heading straight home. Have an outdoor coat and suitable shoes on hand for planned walks.

Have walking clothes to hand

10) Have a nutritious breakfast as soon as you wake; make and freeze extra portions of weekend or evening meals to create nutritious ready meals for your lunch at work; replace fizzy/sugary drinks; avoid too much caffeine.

Find out more

To find out more about what's on at Arc Leisure Centre in Matlock email arcleisurematlock@derbyshiredales.gov.uk or phone 01629 581 322 and like Arc Leisure Matlock on Facebook
To contact Ricky, email Ricky_Shortt@hotmail.co.uk