According to Medical News Today, the average adult should aim to take 10,000 steps a day, although this number will change based on each individual’s health needs.  Additionally, an article published in Forbes states that “the normal office worker sits a shocking 15 hours every single day.”  It isn’t hard to see that it would be difficult to both accumulate 10,000 steps while sitting for up to 15 hours at the office.
According to the Mayo Clinic, prolonged periods of sitting are linked to a number of different health concerns, including obesity and increased blood pressure.  However, they also share that 60 to 75 minutes of moderately intense physical activity may counter the negative effects of sitting. That’s why it is important to find ways to stay active while at the office.
Spending the day sitting at your desk, in meetings with clients, or in your car commuting can be an unavoidable part of being a financial advisor. Consistently busy days make it hard to save the time and energy to do something active before or after work. Fortunately, there are ways you can get up and moving at work without making it an excessive time commitment during your day.
Simple Tips for Staying Active at Work
Track Your Steps
To make sure you are taking a healthy number of steps each day, begin tracking your step count. This can be done easily with a phone app or smart watch. If your device doesn’t automatically remind you to take breaks to move, set an alarm that reminds you to get up every hour. That way, you remember to make time for movement even if you are zeroed in on a project. Again, the recommended number of steps is around 10,000 a day, or the equivalent of 5 miles.
Set up a Step Competition in your office
Take it a step further by setting up a little friendly competition with your coworkers. Have everyone in your office track the amount of steps they take each day, and set up a prize for the winner. Whoever gets the most amount of steps at the end of a given period of time will win the competition. This encourages employees to get up and moving during their work day and encourages office comradery.
Take a Walk on Your Lunch Break
Whether you work in an office or remotely from home, the majority of your day is spent inside. That’s why it can be beneficial to use your lunch break to get outside and move. A helpful tip is to bring a comfy pair of shoes to work with you so you can take a substantial walk during your break.
Find a nice route near your office or home that provides some scenery and makes you excited to get out and about. Fresh air and a change of scene will keep you ready to finish your work day strong. If it’s too difficult to take a walk outside of work, consider taking a business call or two while outside.
Use a Stand-Up Desk
For those who tire of sitting in the office, a standing desk can be a great option to consider. It allows you to keep all of your work in front of you while giving your back and legs a break from sitting. If you don’t have time to leave your office for a walk, a standing desk allows you to bring movement into your workspace.
Fortunately, standing desks don’t take up a lot of space and adjustable versions give you the flexibility to choose whether you want to sit or stand. To hold yourself accountable, you can set a timer that ensures you stand for an allotted amount of time each day.
If you are sitting down at your desk all day, make sure you are sitting in a way that keeps your body relaxed and healthy. Certain ways of sitting may be more prone to causing back pain or other health issues. According to Inner Body some tips for proper form while sitting are: 
- Your knees should raise slightly above your hips
- Your feet should be flat on the floor
- Your computer screen should be at eye level
- Your keyboard should be positioned so your wrists and forearms stay straight and level with the floor
Staying Healthy and Active During the Work Day
Again, as the Mayo Clinic showed, it is important to find 60 to 75 minutes to be active during your day. Fortunately, there are many ways to incorporate stretching and movement into your work day. Maintaining these healthy habits is important for staying energized and motivated, as well as benefiting your long-term health.
Taking Steps in the Right Direction
Another way you can take steps in the right direction is by making charitable donations through a Dunham Donor-Advised Fund. Through charitable giving, your clients can help solve world problems, emphasize their values, and leave a positive impact for their families to follow. To learn more about the Dunham Donor-Advised Fund and the many benefits it could potentially bring to your clients, click the button below or call us at (858) 964-0500.More Information
 “How many steps should people take per day?”
 “Americans Sit More Than Anytime in History And It’s Literally Killing Us”
 “What are the risks of sitting too much?”
 “How to sit at your desk correctly”
This communication is general in nature and provided for educational and informational purposes only. It should not be considered or relied upon as legal, tax or investment advice or an investment recommendation, or as a substitute for legal or tax counsel. Any investment products or services named herein are for illustrative purposes only, and should not be considered an offer to buy or sell, or an investment recommendation for, any specific security, strategy or investment product or service. Always consult a qualified professional or your own independent financial professional for personalized advice or investment recommendations tailored to your specific goals, individual situation, and risk tolerance.
Federal and state laws and regulations are complex and subject to change, which can materially impact your results. Charitable deductions at the federal level are available only if you itemize deductions. Rules and regulations regarding tax deductions for charitable giving vary at the state level, and laws of a specific state or laws relevant to a particular situation may affect the applicability, accuracy or completeness of the information provided. Dunham Associates & Investment Counsel, Inc. (“Dunham”) cannot guarantee that such information is accurate, complete or timely; and disclaims any liability arising out of your use of, or any tax position taken in reliance on, such information. Always consult an attorney or tax professional regarding your specific legal or tax situation.
All financial decisions and investments involve risk, including possible loss of principal. The market value of the Dunham Donor Advised Fund (“Dunham DAF”) is not guaranteed by UI and may fluctuate depending upon investment results.
Investors should carefully consider a fund’s investment goals, risks, sales charges and expenses before investing. The prospectus contains this and other information. Please read the prospectus carefully before investing or sending money.
A donor advised fund (“DAF”) is a separately identified account that is maintained and operated by a section 501(c)(3) organization, and is not a registered investment company.
The Dunham DAF is powered by University Impact (“UI”), a registered 501(c)(3) nonprofit in the United States who manages the charitable aspects of the Dunham DAF.
UI charges fees to the Dunham DAF for administrative services in accordance with the Fee Schedule as outlined in Appendix A of the UI Donor Advised Fund Agreement (“Agreement”). Accounts are required to maintain a $1,000 minimum balance and are subject to support investment fees as explained in the Agreement. A list of current fees and initial gift minimums is available upon request. UI reserves the right to change its fee or minimum policies at any time. There may be additional fees charged by the Financial Advisor that is separate from UI’s administrative and impact investment fees.
Contributions to the Dunham DAF are irrevocable contributions made to UI, a public charity.
Assets contributed to the Dunham DAF (once liquidated, if applicable) will be invested in the Dunham Asset Allocation Program sponsored by Dunham. Investment allocations may be changed according to Dunham’s standard policies and procedures. UI may hold up to 5% of the Dunham DAF assets in non-interest bearing cash at any time.
As the Program Sponsor, Dunham charges each donor a single service program fee (“Program Fee”) not exceeding 0.25%.
In addition, a Financial Advisor may charge a client/donor an asset-based advisory fee (“Advisory Fee”) as specified in the Advisory Agreement. Detailed advisory and expense fee information about the Dunham Asset Allocation Program is available in the Wrap Fee Program Brochure available upon request.
As investment adviser to the Dunham Funds, Dunham receives the investment advisory compensation described in the Dunham Funds’ prospectuses and such fees are borne by all shareholders in the Dunham Funds, including the donor.
Dunham & Associates Investment Counsel, Inc. is a Registered Investment Adviser and Broker/Dealer. Member FINRA/SIPC. Advisory services and securities offered through Dunham & Associates Investment Counsel, Inc.Subscribe to the Dunham Blog