Everyone knows you should run around every now and then, especially if you have a desk job. But do we walk enough during the work day?

Probably not (I know I don’t).

Well, surprise, surprise – sitting all day is terrible for your health. In fact, it increases the chances of depression, anxiety, and premature death. These are some of the not-so-great side effects of constant sitting. (Are you already on the way?)

If you need more evidence that walking is a crucial addition to your daily routine, check out these compelling reasons to walk at work:

4 benefits of walking more at work

1. It can relieve your back pain

Do you have a bad back? Sitting all day is probably not the best for this. But hey – good news! Walking turned out to help relieve chronic back pain. So if you are not satisfied, get up and take a little walk around the office.

2. It helps you live longer

Yes, exercise makes us healthier. But did you know that speed walking can make your life longer? According to Healthline, people who walk about 3 mph or faster live longer than others of their age and gender who walk more slowly.

3. It gives you an excuse to enjoy the weather

It’s a beautiful day – get outside and breathe some fresh air, soak up the sun and be on your way! You don’t want to waste the nice weather. Take a short break, rest your brain and – in the words of Nike – just do it! You will be refreshed and returned to your work with renewed energy.

4. It makes you happier

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t. ”- Elle Woods

Enough said.

5 tips for running more during the work day

People who walk at work

Okay so you have the reasons why you should get your butt off during the work day, but how can you accommodate that? Here are a few quick tips for working while walking at work:

1. Skip the Drive-Thru

Instead of picking up your coffee while driving to work, head to the cafe.

2. Get A group

Get fit and be social! Find a few coworkers to go for a walk with every day.

3. Go to. Add Your schedule

Sometimes we’re so busy at work that we forget to take breaks. To avoid this, enter the walking times in your calendar.

4. Leave a pair of trainers with The office

Leave a pair of comfortable walking shoes with you. That way, you won’t ruin your feet by clattering around in your heels or dress shoes all day.

5. Get yourself App

Find a running app for your smartphone to track your progress. I use a free app called RunKeeper, but there are tons of great apps out there. It’s a great motivator!

It’s not hard to walk more during the work day if you make it a priority! Follow These Five Simple Tips To Get More Going At Work Today!

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This post was originally published earlier.

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