This post was authored by Haley Spanier, Dunham's Marketing Communications Associate. If you have questions concerning today's topic, please call us at (858) 964 - 0500. Hold us to higher standards.

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. [1] Additionally, an article published in Forbes states that “the normal office worker sits a shocking 15 hours every single day.” [2] 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. [3] 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.

Going on a walk is a simple way to stay active at work.

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.

Sit Ergonomically

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: [4]

  • 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
Woman goes on walk to reach her step count during the work day.

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


[1] “How many steps should people take per day?”

[2] “Americans Sit More Than Anytime in History And It’s Literally Killing Us”

[3] “What are the risks of sitting too much?”

[4] “How to sit at your desk correctly”

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