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5 Lifehacks to Increase Activity in Your Job

5 Lifehacks to Increase Activity in Your Job

Most of us these days work in offices at desks where we barely get any exercise. As the human body is not designed to be sedentary, sitting too much can lead to obesity, diabetes, heart disease and many other ailments. In 2012, a team of researchers from the University of Minnesota and the Mayo Clinic conducted a study with 30 employees of a Minneapolis-based eco-friendly cleaning supply company in which their desks were replaced with workstations that allowed them to either sit or stand while working. Mayo Clinic endocrinologist James Levine conducted a similar study in 2007 with a financial staffing firm where the 18 employees who had been more active during their workday lost 150 pounds collectively.

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tired at work

    Moreover, activity not only benefits your health but also your performance. In another recent yearlong study by the Mayo Clinic and University of Minnesota, Levine and his colleague Avner Ben-Ner, professor at the Carlson School of Management, found that treadmills boost productivity in the office. They surveyed both workers and supervisors who measured workers’ performance on a 10-point scale. By the end of the year, study participants scored a point higher when the treadmill desk was in their office than when it was not.

    If you’re also inspired by these findings to be more active during your workday, consider the following lifehacks:

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    1. Workstations

    Let’s start with the aforementioned workstations. Standing desks and treadmills can significantly increase your activity if you work long hours at a desk. By standing while you work, you can burn an average of 200 to 400 calories depending on your weight. That number increases if you walk on a treadmill. Moreover, not sitting for eight hours straight will also benefit your back, heart, and metabolism, among other things. 

    2. Move as much as possible

    If you’re cramped in a cubicle for eight hours, it can be difficult to find ways to move. To enhance your movement, try to rearrange your office so not everything is within arm’s reach. If your supplies and equipment are more spread out, you will automatically move more throughout the day. You should also consider taking as many breaks as possible. Take a walk outside around the building or up and down the stairs–just get moving. Instead of emailing or texting your coworkers, walk to their workstations. Incorporate little exercises and workouts in your daily office routine.

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    3. Don’t drive to work

    Unless you have a really long commute, think about ditching your car when you go to work. Choose to walk, bike or use public transportation instead. Just think about how much you exercise you’d accomplish with a 20 or even 50 minute walk or bike ride to your workplace and back. You might not even need your gym membership anymore! If your long commute demands you to drive, you can still increase your activity by parking as far as possible from your workplace and walking from there.

    4. Make your office dog-friendly

    Myriad studies have shown how dogs in the workplace reduce stress levels and enhance productivity. A dog-friendly office can also increase your activity. Dogs naturally need regular exercise, so you’ll need to take them out once or twice a day if they’re your office mates. Just taking them around the block or playing fetch in a new park for a short while can have a significant impact on your health. The CDC recommends 30 minutes a day of moderate intensity physical activity to decrease the risk of developing diseases such as type-2 diabetes–merely two dog walks.

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    5. Choose an outdoor career

    There is a plethora of well-paying jobs and industries out there that don’t require you to sit in an office all day. RSI, for example, points out that there are numerous careers you can chose from that will get you out of the office, from electrician and HVAC mechanic to solar panel installer, to name only a few. If you work in civil engineering, you work on public construction projects like highways, bridges or dams. If you’re employed in the environmental industry, you’ll check sites for environmental hazards, like poor air quality, pollution or wastewater. Other outdoor careers include urban planner, geologist, lifeguard or ski/surf/snowboard instructor.

    So, now you don’t have an excuse for not being active in your job. Incorporating just one of these tips can have a huge effect on your well-being and productivity. As First Lady Michelle Obama says, let’s move!

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    Last Updated on March 29, 2021

    5 Types of Horrible Bosses and How to Beat Them All

    5 Types of Horrible Bosses and How to Beat Them All

    When I left university I took a job immediately, I had been lucky as I had spent a year earning almost nothing as an intern so I was offered a role. On my first day I found that I had not been allocated a desk, there was no one to greet me so I was left for some hours ignored. I happened to snipe about this to another employee at the coffee machine two things happened. The first was that the person I had complained to was my new manager’s wife, and the second was, in his own words, ‘that he would come down on me like a ton of bricks if I crossed him…’

    What a great start to a job! I had moved to a new city, and had been at work for less than a morning when I had my first run in with the first style of bad manager. I didn’t stay long enough to find out what Mr Agressive would do next. Bad managers are a major issue. Research from Approved Index shows that more than four in ten employees (42%) state that they have previously quit a job because of a bad manager.

    The Dream Type Of Manager

    My best manager was a total opposite. A man who had been the head of the UK tax system and was working his retirement running a company I was a very junior and green employee for. I made a stupid mistake, one which cost a lot of time and money and I felt I was going to be sacked without doubt.

    I was nervous, beating myself up about what I had done, what would happen. At the end of the day I was called to his office, he had made me wait and I had spent that day talking to other employees, trying to understand where I had gone wrong. It had been a simple mistyped line of code which sent a massive print job out totally wrong. I learn how I should have done it and I fretted.

    My boss asked me to step into his office, he asked me to sit down. “Do you know what you did?” I babbled, yes, I had been stupid, I had not double-checked or asked for advice when I was doing something I had not really understood. It was totally my fault. He paused. “Will you do that again?” Of course I told him I would not, I would always double check, ask for help and not try to be so clever when I was not!

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    “Okay…”

    That was it. I paused and asked, should I clear my desk. He smiled. “You have learnt a valuable lesson, I can be sure that you will never make a mistake like that again. Why would I want to get rid of an employee who knows that?”

    I stayed with that company for many years, the way I was treated was a real object lesson in good management. Sadly, far too many poor managers exist out there.

    The Complete Catalogue of Bad Managers

    The Bully

    My first boss fitted into the classic bully class. This is so often the ‘old school’ management by power style. I encountered this style again in the retail sector where one manager felt the only way to get the best from staff was to bawl and yell.

    However, like so many bullies you will often find that this can be someone who either knows no better or is under stress and they are themselves running scared of the situation they have found themselves in.

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    The Invisible Boss

    This can either present itself as management from afar (usually the golf course or ‘important meetings) or just a boss who is too busy being important to deal with their staff.

    It can feel refreshing as you will often have almost total freedom with your manager taking little or no interest in your activities, however you will soon find that you also lack the support that a good manager will provide. Without direction you may feel you are doing well just to find that you are not delivering against expectations you were not told about and suddenly it is all your fault.

    The Micro Manager

    The frustration of having a manager who feels the need to be involved in everything you do. The polar opposite to the Invisible Boss you will feel that there is no trust in your work as they will want to meddle in everything you do.

    Dealing with the micro-manager can be difficult. Often their management style comes from their own insecurity. You can try confronting them, tell them that you can do your job however in many cases this will not succeed and can in fact make things worse.

    The Over Promoted Boss

    The Over promoted boss categorises someone who has no idea. They have found themselves in a management position through service, family or some corporate mystery. They are people who are not only highly unqualified to be managers they will generally be unable to do even your job.

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    You can find yourself persistently frustrated by the situation you are in, however it can seem impossible to get out without handing over your resignation.

    The Credit Stealer

    The credit stealer is the boss who will never publically acknowledge the work you do. You will put in the extra hours working on a project and you know that, in the ‘big meeting’ it will be your credit stealing boss who will take all of the credit!

    Again it is demoralising, you see all of the credit for your labour being stolen and this can often lead to good employees looking for new careers.

    3 Essential Ways to Work (Cope) with Bad Managers

    Whatever type of bad boss you have there are certain things that you can do to ensure that you get the recognition and protection you require to not only remain sane but to also build your career.

    1. Keep evidence

    Whether it is incidents with the bully or examples of projects you have completed with the credit stealer you will always be well served to keep notes and supporting evidence for projects you are working on.

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    Buy your own notebook and ensure that you are always making notes, it becomes a habit and a very useful one as you have a constant reminder as well as somewhere to explore ideas.

    Importantly, if you do have to go to HR or stand-up for yourself you will have clear records! Also, don’t always trust that corporate servers or emails will always be available or not tampered with. Keep your own content.

    2. Hold regular meetings

    Ensure that you make time for regular meetings with your boss. This is especially useful for the over-promoted or the invisible boss to allow you to ‘manage upwards’. Take charge where you can to set your objectives and use these meetings to set clear objectives and document the status of your work.

    3. Stand your ground, but be ready to jump…

    Remember that you don’t have to put up with poor management. If you have issues you should face them with your boss, maybe they do not know that they are coming across in a bad way.

    However, be ready to recognise if the situation is not going to change. If that is the case, keep your head down and get working on polishing your CV! If it isn’t working, there will be something better out there for you!

    Good luck!

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