Many of us are spending more and more of our workdays sitting in front of a desk managing tasks virtually.

In fact, the recently coined phrase “actively sedentary” refers to a new category of office workers who attempt to compensate for sitting 8-10 hrs a day by engaging in at least 60 minutes of daily exercise. While the effort is valiant, recent studies have shown that this amount of exercise is not nearly enough to offset the negative effects caused from sitting all day. Is there anything else that we, as the “actively sedentary” workforce, can do to make up for the long periods of time we remain stationary at our desks? Believe it or not, the answer may be as simple as taking more breaks. 

Taking mid-day breaks is something most of us do of course. The questions is whether we are taking enough of them. Many recent studies have shown that for every hour that someone sits in a chair typing away, or immersing themselves in product software, or whatever their job might entail, they should be getting 5-10 minutes of activity (walking, stretching etc). That means in an average 8-hour workday we should be getting anywhere from 40 to 80 minutes of activity. 

Now of course some bosses are more lenient then others when it comes to allowing employees out for a quick walk around the block every hour. However if you manage your time well throughout the day and exhibit proper “break etiquette”, most everyone can achieve this goal and stay healthy even while sitting all day.

In order to develop a proper daily break routine at the office, you must first and foremost know when to NOT take breaks. For me this falls under three categories: When you’re “in the zone”, when it’s inappropriate to do so, and when you are under immediate time constraints. The first category deals with breaking your concentration. We all have periods of time during the day when we are more productive then others. If you find yourself “in the zone”, working quickly and efficient and knocking off you’re daily to-dos rapid-fire, don’t stop what you are doing to get up, stretch and go out to grab a coffee for you and a colleague just because it’s break time. This can completely disrupt your concentration and inhibit those productive moments. Remember, we are trying to convince the boss that short, semi-frequent breaks actually enhance overall productivity, not hinder it. 

It’s also prudent to refrain from taking breaks when it would be inappropriate to do so. For example, if you just got back from lunch 5 minutes ago, or your boss asks you to do something for him or her right away, it’s probably not the best time to go out for some fresh air. Similarly, if there is a task that requires your immediate attention, or if there is an approaching deadline for that day, it can be inappropriate to take breaks. 

The key is to develop an adaptable routine where you are regularly getting up to stretch or get some air, or to go for a quick walk, without it affecting your productivity and without causing too much fanfare in the office. 5-minute breaks are great for not attracting too much attention and give you enough time to stretch your legs, use the restroom, get some water etc. The 10 and especially 15-minute breaks should often be reserved for later in the day, where even the bosses start becoming a little jaded. It may be likely that you’ll go less noticed from, say 4:00-4:15pm then you will from 9:45-10:00am. Therefore, pick your times wisely and do your best to get a minimum of 40 minutes of activity every day.