THE DEFINITIVE GUIDE TO STAYING ACTIVE AT WORK€¦ · TREADMILL DESK A recent study showed that...

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THE DEFINITIVE GUIDE TO STAYING ACTIVE AT WORK CONTENTS 01 DESK JOBS 02 LUNCH TIME 03 WORK TRAVEL 04 CONNECTING WITH COWORKERS 05 STRESS MANAGEMENT 06 MARATHON MEETINGS 07 COMPANY CHALLENGES Don’t let work get in the way of being your happiest and healthiest self! There are loads of ways to stay active during the work day, no matter the scenario. Desk jobs, lunch breaks, business trips, marathon meetings— we’ve got you covered. Read on to discover how to fit more exercise into your work day.

Transcript of THE DEFINITIVE GUIDE TO STAYING ACTIVE AT WORK€¦ · TREADMILL DESK A recent study showed that...

Page 1: THE DEFINITIVE GUIDE TO STAYING ACTIVE AT WORK€¦ · TREADMILL DESK A recent study showed that treadmill desks may boost productivity, which is a great way to get your organization

THE DEFINITIVEGUIDE TO STAYING ACTIVE AT WORK

CONTENTS

01 DESK JOBS

02 LUNCH TIME

03 WORK TRAVEL

04 CONNECTING WITH COWORKERS

05 STRESS MANAGEMENT

06 MARATHON MEETINGS

07 COMPANY CHALLENGES

Don’t let work get in the way of being your

happiest and healthiest self! There are loads

of ways to stay active during the work day,

no matter the scenario. Desk jobs, lunch

breaks, business trips, marathon meetings—

we’ve got you covered. Read on to discover

how to fit more exercise into your work day.

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Working at a computer, meetings, conferences, and busy days with deadlines can keep you stuck in your seat.

When you’re facing a chair-heavy day, it’s important to give

yourself reminders to get up and move. And new studies have

shown that’s it’s the movement that’s essential to better health,

not just standing up.1 Learn ways to take the movement breaks

you need to have a healthy and productive day.

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DESK JOBS

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4 Tips to

FIT MOVEMENT

into Your

Sedentary Day

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Sitting and Standing: Both Can Be Bad for Your HealthYou’ve probably heard that too much

chair time can be bad for your health.1

But it turns out, it’s not just sitting.

A recent study reveals that standing

in place for long periods of time may

not be any better for you.2 If your

daily routine involves many hours of

sitting or standing in one place, it’s

time to move!

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TRY A WALKING MEETING. Step away from the conference room.

Literally! Turn your meeting into a walking

session, and get more steps and some

energy-boosting fresh air, too.

MOVE IN PLACE. If you can’t get up and walk around, loosen

up at your desk and walk in place or do a

few simple stretches.

TAKE YOUR COFFEE BREAK TO-GO. Instead of grabbing coffee from the break room, head out to a coffee shop that’s

a king di tance a ay etter ti fi u a trave ug ith the o fice re and hit the

pavement for a quick stroll.

GET UP TO TALK. Instead of pinging your coworker with an email or instant message, get up, walk over, and engage in person with a colleague.

The Definitive Guide to Staying Active at Work

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(IN COMBINATION WITH 2.5 HOURS OF MODERATE EXERCISE EACH WEEK)

...could be enough to increase your life expectancy.3

Research suggests adding just two minutes of walking for each hour you sit...

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Studies show that cumulative sitting has been linked to an increased risk of certain types of cancer,4 heart disease,1 and type 2 diabetes.5 To help avoid the health risks associated with being sedentary, try switching it up with one of these desk alternatives.

4 ALTERNATIVES TO A STANDARD DESK

EXERCISE BALL Use the same exercise ball you see at the

gym as your desk chair. Unlike a traditional

desk chair, an exercise ball will help

encourage you to engage your core to

stay balanced.

CYCLE DESK A cycling desk allows you to work your

legs while sitting at your desk. A recent

study found that workers who pedaled 50

minutes per work day at their desks were

more likely to report weight loss (over

the course of 16 weeks), had improved

concentration at work, and had fewer sick

days than coworkers who pedaled less or

didn’t pedal at all.6

STANDING DESK Although research shows that standing

alone doesn’t eliminate the potentially

negative health outcomes of being

sedentary,2 it does have an advantage over

sitting: you’re already up! Standing desks

are more conducive to movement—you

can march in place or stretch your legs.

TREADMILL DESK A recent study showed that treadmill

desks may boost productivity, which is

a great way to get your organization to

ake the a grou enefit 7 Employees at

Kimberly-Clark, a Fitbit Health Solutions

customer, can book time on communal

treadmill desks at their Irving, TX

headquarters, where there’s one treadmill

desk for every seven employees.

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LUNCH TIME

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Your lunch break should be a time to unplug and recharge.

Instead, many of us use it as an opportunity to crank out

more work between forkfuls of food. During lunch, step away

from your workstation, make time to socialize with peers

and take that much-needed break. You could even sneak in

a workout. The following tips will help empower you to make

your lunch break a healthy one.

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4 REASONS You Should Stop Eating at Your Desk

IT’S A CHANCE TO UNPLUG. Since it’s easy for your entire day to revolve around your computer, it’s

important to give your eyes a rest. In fact, too much screen time has been

shown to affect sleep, can lead to eye strain,10 and has been linked to

metabolic syndrome.11

IT’S AN OPPORTUNITY TO SOCIALIZE. Use your lunch break to socialize with teammates and get to know each

other better. Catching up with coworkers over lunch can make your meal

more enjoyable, and research found workplace socialization can increase

productivity.12

IT CAN HELP CONTROL YOUR WEIGHT. Studies show that desk-eating can lead to increased calorie consumption.9

When you’re eating at your desk, you’re often distracted by the screen in front

of you and paying less attention to the food you put in your mouth—all the

more reason to get away from your desk while eating.

YOU CAN MOVE MORE. Consider using lunch as an opportunity to get your legs moving, blood

pumping, and as a chance to take some extra steps to a different dining spot.

Think about your lunch habits. Besides ditching the fried food and adding more

greens, have you ever focused on where you eat your lunch? A 2014 study found

that about half of Americans eat lunch alone8 and 62% of professionals are guilty

of dining at their desks.9 Although eating at your workstation may seem like the

convenient choice, it could be doing more harm than just getting crumbs in your

keyboard. Consider these four reasons to have lunch elsewhere:

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12:00PM Grab your gym bag, head to the office restroom, and change into workout clothes.

12:05PM Leave the office and walk to your workout space. Whether that’s the gym down the street, an office fitness center, an outdoor space, or even a meeting room—there are plenty of options.

12:15PM Start your 20-minute workout. Run outside, go on a power walk with a coworker, cue up a workout video in a conference room, or hop on the elliptical at a nearby gym.

12:35PM Head to the locker room or nearest restroom to freshen up, and change back into your work clothes. (Don’t underestimate the power of baby wipes when you don’t have time for a full shower).

12:45PM Walk back to your office.

12:55PM Grab your brown-bagged lunch from the office fridge.

1:00PM Enjoy a quick, healthy meal, and go about your day. If it’s at your desk, it’s ok: you’ve already stepped away and gotten in some exercise.

Turn your lunch break into a productive sweat session. In just one hour, you should feel energized and accomplished—and you’ll be back to the office in time for your next meeting.

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Follow this minute-by-minute workout plan to

FIT IN A LUNCHTIME WORKOUT

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Traveling for work can be a tough time to keep your healthy habits in check.

But with the right tricks and mindset, you can be just as healthy on the road as

you are at ho e Dive into the e creative ay to tay fit hi e trave ing that

don’t involve a ton of time or effort.

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WORK TRAVEL

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5 Ways to Stay

Healthy While

Traveling

Whether you’re a seasoned jetsetter or a travel newbie, business trips can be exhausting. In fact, a study by Hilton Hotels & Resorts found that productivity levels can drop for business travelers.13

The good news? Exercise is the best antidote. Those who exercised while traveling were more alert and reactive, performing an incredible 61% better than non-exercisers.

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BRING EQUIPMENT. Jump ropes, resistance bands, and slider disks (or small

hand towels) are easy and compact workout tools. For

weights, try using two water bottles with equal parts liquid.

GO EXPLORING. When you’re traveling, you have the opportunity to see

new places. Try getting up 20 minutes earlier for a jog

outside. The fresh air will help you wake up, and you can

use the unfamiliar scenery as extra motivation.

BE PREPARED. When traveling for work, consider planning in advance so

you don’t overindulge at those company dinners. Think

about how you will help adapt your exercise and eating

routines so you can maintain a healthy lifestyle when

you’re on the road.

USE THE COFFEE MAKER. If you’re staying at a hotel, the room likely has a coffee

maker—get creative and use it! Heat up water for instant

oatmeal or tea, and skip the pastries at continental

breakfast.

OPTIMIZE YOUR EXPENSES. It may be tempting to grab a bag of chips at the airport,

but there are many healthier options. Challenge yourself

to try something new, like a protein bar you haven’t yet

tried, or a nut mix you haven’t seen before. Since you’re

expensing it, you can look at this like your company is

funding your healthier choice.

Next time you’re traveling for work, consider trying these five tips to help

you stay healthy:

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PLAN AHEAD

Before you leave, make the

choice to be active while

you’re away. Plan your running

routes, find gyms, and create

a schedule before you go to

remove the decision-making

when you get there.

TAKE A DIPMany hotels have pools, which

can provide an excellent

opportunity for low-impact

exercise. If the pool is too

short for laps, grab hold of the

side and perform kicks behind

you and to the side.

SET YOUR ALARM EARLY

Wake up an extra 20 to 30

minutes early and create

an in-room circuit. Using a

resistance band (that you’ve

smartly packed) step on

your band to add resistance,

perform bicep curls, rows, and

shoulder presses. You can also

knot your band, and close it

into a door for tricep push-

backs and more rows.

MIND YOUR BREATH

Focus on breathing in the

morning and just before bed. Sit

or lay on the bed, and take 25

deep, full breaths. Inhale deep

into your belly, and out through

your mouth. This is a great way

to energize you for the day, or

relax you before sleeping.

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TRAVEL WORKOUT TIPSMaking time for workouts can be tough, and when we’re traveling, it’s even harder. Fortunately, there are easy ways to stay active on the road.

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Happy hour isn’t the only way to bond with coworkers.

There are many ways to connect, network, get active, and enjoy one

another co any out ide o the o fice ead on or idea to ond

with coworkers that think outside the bar and avoid the extra calories

that go along with it.14

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CONNECTING WITH COWORKERS

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GET YOUR GROUP SWEAT ON.A team workout is the perfect way to

bond with colleagues and sneak in some

exercise at the same time. Whether it’s a

group spin class, boot camp, or a group

run outside, a solid sweat session is

always a good idea.

TAKE IT TO THE KITCHEN.Check out one of your local kitchen

supply or gourmet groceries, and

sign up for a cooking class with your

colleagues. These classes typically

take only 1-2 hours, and can result in

collaborative and delicious fun.

HERE ARE 5 BOOZE-FREE WAYS TO SPEND TIME WITH COLLEAGUES:

FIND YOUR INNER ARTIST.Don’t knock an art class ‘til you try it!

Not only is a painting class a creative

way to bond with others, it can also

be an effective way to help manage

stress. In fact, just 45 minutes of

creative activity can ignificant y

reduce stress in the body.16

TAKE A WALK.Nothing beats getting some fresh air.

Take a breather from your computer

screen and catch up with your peers

by going on a stroll after work or

on your lunch break. Try to keep

the shop talk to a minimum; use this

opportunity to learn something new

about your coworkers.

TRY A TOWN SCAVENGER HUNT.Get in more steps and discover more

about your city with a scavenger

hunt. Look for a local company that

specializes in these types of day tours;

many cities have them.

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5 Ways to Bond with Coworkers (Besides Happy Hour)

For many 9-to-5ers, happy hour is the

go to or interacting ith o fice ate

outside of work. According to a

CareerBuilder survey, 1 in 5 people go

to happy hours, and 82% of people do

so to bond with coworkers.15 But what if

you’re trying to stick to a healthy routine

that doesn’t involve beers and bar

snacks right after work?

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BYE-BYE NETWORKING, HELLO SWEAT-WORKING

Too many meetings on your calendar to

squeeze in a workout? Turn your next

networking session into a sweatworking

session. Sweatworking, the latest trend

sweeping the business world, encourages

people to step outside the classic meeting

box and connect with coworkers and

c ient over un u eat fitne activitie

Here’s how to make sweatworking work

for you:

Step out of the conference room.

Get creative when planning your next

meeting. Consider scheduling your next

one-on-one at a coffee shop half a mile

a ay ro the o fice y the ti e you re

done you i have your ca eine fi and

gotten in a mile’s worth of steps.

Build better relationships. Sweatworking

brings coworkers and clients closer by

establishing a common interest—like

making it through a tough indoor cycling

class. As Fast Company reported, people

in all industries are taking advantage of

the enefit ui t y eat orking and

evera gy and fitne tudio even

host corporate-friendly workouts.17

Bring on the competition. Meetings

don’t need to be the only time to break a

sweat—sweatworking can have an alone-

time angle too. You can infuse a sense of

well-being throughout your work life by

challenging your coworkers to add

activity to their day.

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Healthy habits are crucial when you’re under stress.

Whether it’s a deadline, big project, or important presentation that’s

stressing you out, you need effective stress management tools to

keep you going. Read on to learn healthy ways to help manage stress.

STRESS MANAGEMENT

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5 Stressful Scenariosand Active Ways to Tackle Them

STRESS SCENARIO #1

Meeting an impossible deadline When hustling to submit an important project, it’s important to take a moment and recharge. You don’t have to leave your workstation if you’re in a time crunch. You can stretch out everything from feet to tight shoulders with a few desk-friendly moves, like rolling your shoulders or feet in circles.

STRESS SCENARIO #2

Presenting to the higher ups Nothing causes stress quite like standing up with a slide deck in a room full of decision makers. Your calm-down solution? Bring on the zen with yoga. Research shows the series of poses combined with controlled breathing can help ease both anxiety and depression.19

STRESS SCENARIO #3

Burning the midnight oil More and more companies are encouraging employees to keep sane hours, but sometimes late nights can’t be avoided. To prevent burn out, be sure to exercise. Take a break from your desk to get in some steps, or fit a workout into your lunch break.

STRESS SCENARIO #4

Living out of a carry-on When you’re traveling for work, it can be hard to stick to your regular fitness routine. As noted above, set your alarm to get up 20 minutes earlier and hit the hotel gym or try an online total-body workout in your room.

STRESS SCENARIO #5

Being the office newbie Starting a new job can be nerve-racking. But you can use exercise to help you adapt to your new normal. Invite a coworker to go on a walk, or try sweatworking to get to know and socialize with your new colleagues—a spin class or outdoor run is almost always better with company.

With tight deadlines, endless meetings, presentations and more, it’s no wonder 65% of Americans are stressed about work.18

Here’s how to beat back the stress in five at-work scenarios:

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01/ DANCING BRINGS PEOPLE TOGETHER.

02/ DANCING GIVES YOU THE GIGGLES.

03/ DANCING PUMPS UP YOUR CREATIVITY.

HOW DANCING AT WORK BLASTS STRESS & BURNS CALORIES

The Definitive Guide to Staying Active at Work

your u y ork day doe n t a o or an out o o fice orkout

there’s still a way to get in a quick activity. Take a deep breath, stand

up, and dance! It’s not just a great way to burn calories; here are 3

more reasons to let loose and shake those hips:

Getting your coworkers to shake and shimmy along with you

creates camaraderie. Even better? Play some old music, and

break out the moves that went with it. This way you can shake

off the sedentary with a hefty dose of nostalgia and fun.

There’s nothing like laughter to carry you through work

tasks; it’s an incredible stress buster. In fact, the American

Heart Association reported laughter can decrease stress

hor one reduce artery in a ation and increa e D

(the “good” cholesterol).20

Cardio-boosting activities, such as running, Zumba, a

hip-hop dance class, and more, can act as a cognitive

enhancer. A study published in Frontiers in Human

Neuroscience shows regular exercisers do better on tests

of creativity than their more sedentary peers.21

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We’ve all been there: back-to-back meetings that make it impossible to leave your seat.

To help avoid a totally inactive day, try these subtle exercises during your

workday to improve circulation and lower blood pressure.22 These tips

will be sure to help add some energy, activity, and even a little bit of fun to

your calendar.

MARATHON MEETINGS

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Even if you can’t stand up and walk around the room, there are things you can do to be more active during meetings—without disrupting others in the conference room.

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STRETCH YOUR NECK. Simple stretches can help you feel more energized without causing a

big distraction. Slowly tilt your head to the left until you feel a slight

pull or stretch. Hold for 5 seconds, then tilt your head to the right to

stretch the other side. Gently roll your head clockwise three times,

then repeat in the other direction.

SQUEEZE THOSE GLUTES. This is an easy way to tone up in your seat: Squeeze your glutes for

5 seconds, then release for 2 seconds. Repeat until the muscles in

your rear end are tired or the meeting has concluded.

WALK IT OUT. Leading the meeting? Halfway through, ask colleagues to push away

from the table, stand up, and walk clockwise around the table for 1

minute. Then turn, and step counterclockwise for another minute.

TAP YOUR TOES. If you’re sitting at a desk or table during a meeting, quietly tap

your toes on the ground, alternating feet. These small but mighty

movements will engage your shins and calves—and colleagues won’t

even notice!

LIFT YOUR HEELS. Sit up in your chair and pull your abs in, keeping your toes on the

oor o y i t your right hee and tighten your ca u c e e ea e

your hee ack to the oor then er or the ove ith your e t

heel. Do 15 reps on each side, then rest for 30 seconds; repeat for as

long as you’d like.

CARVE YOUR CORE. Sit up straight in your chair and engage your abs to perform

isometric contractions. Without holding your breath, tightly contract

your abs and hold for 5 seconds, then release; repeat for 5 minutes.

The Definitive Guide to Staying Active at Work

6 easy ways to move more in a meeting:How to Move More in Meetings (Without

Feeling Awkward)

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COMPANY CHALLENGES

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Whether you’re super competitive, or striving to beat your personal best, there are surefire ways to get a leg up in your company’s step challenge.

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6 Ways to Get More Steps Drink up. Sipping water throughout the day keeps you

hydrated and gets you up and moving during

mini bathroom breaks.

Explore the building. Walk to the break room on the other side of

your oor

Park far away (or get off early). Pick the spot that’s furthest from the

building. Don’t drive? Get off the bus or

subway one stop early and walk the rest of

the way into work.

Skip the elevator. Opting to take the stairs, instead of an

elevator or escalator, is good for your heart,

legs, lungs, and step count!

Walk and talk. Instead of sitting when on a call, get up and

stroll around while you talk on the phone.

Do a walking meeting. Instead of sitting in the conference room,

take your next brainstorm session for a spin

around the block. Taking in the scenery while

engaging in conversation can amp up your

inspiration—and step count.

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Check out these tips to help you get the most steps in your day and climb the challenge leaderboard.

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It’s no secret that walking is the perfect

exercise. You can do it anywhere, anytime,

and your risk of injury is almost nil. Not

only does walking help control your weight,

but it’s recognized by the American Heart

Association as a way to lower your blood

pressure, improve your cholesterol levels, and

increase your energy.23

But if you want to step up your heart rate,

your calorie and fat burn, and get the most

steps, turn that stroll into an effective

workout. Here’s how:

Step on the gas. Bumping your speed to a

brisk walk can increase your heart rate so you

can burn more calories. Another way to burn

more calories is to do interval training—short,

more intense bursts with rests in between.

Change your angle. Adjusting the incline on

your walks isn’t just for treadmills, although

that’s an easy way to do it. You can go for a

hike or you could even check out areas near

you with hills.

Load up. Walking is a weight-bearing exercise

on its own since you’re carrying your own

bodyweight. For an extra challenge, wear a

ack ack fi ed ith o e ott e o ater

Step to the beat. you find you re trugg ing

to keep a lively pace, pop in your headphones

and play some of your favorite music.

22The Definitive Guide to Staying Active at Work

4 WAYS TO UPGRADE YOUR

WALK TO A

WORKOUT

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1 Biswas, A; Oh, P. (2015 January). Sedentary Time and Its Association with Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Annals of Internal

Medicine. Retrieved 2017, from http://annals.org/aim/article/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults

2 Shresta, N.; et al. (2016 March). Workplace Interventions for Reducing Sitting at Work. Cochrane Library. Retrieved 2017, from http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD010912.pub3/abstract

3 Beddhu, S.; Wei, G.; et al. (2015 July). Light Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. Clinical Journal of the American Society of Nephrology. Retrieved 2017, from http://cjasn.asnjournals.org/content/10/7/1145.full.pdf+html

4 Schmid, D.; Leitzmann, M.F. (2014 June). Television Viewing and Time Spent Sedentary in Relation to Cancer Risk: A Meta-Analysis. Journal of the National Cancer institute, 106(7). Retrieved 2017, from https://academic.oup.com/jnci/article-lookup/doi/10.1093/jnci/dju098

5 Hu, F.B. (2003 February). Sedentary Lifestyle and Risk of Obesity and Type 2 Diabetes. U.S. National Library of Medicine National Institutes of Health. Retrieved 2017, from https://www.ncbi.nlm.nih.gov/pubmed/12733740

6 Carr, L.; Leonhard, C.; et al. Total Worker Health Intervention Increases Activity of Sedentary Workers. American Journal of Preventive Medicine, 50(1), p. 9-17.. Retrieved 2017, from http://www.ajpmonline.org/article/S0749-3797(15)00332-3/abstract?rss=yes

7 Ben-Ner, A.; Hamann, D.; et al. Treadmill Workstations: The Effects of Walking While Working on Physical Activity and Work Performance. PLOS One. Retrieved 2017, from http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0088620

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