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Increase movement in the office and home

Sitting for long periods of time elevates risk for premature death. Even for individuals who do their daily workouts and meet physical activity recommendations, movement breaks throughout the day are vital for physical health and cognitive function.

"Movement breaks help to increase blood flow to muscles and reduce stiffness in joints," said Joy Baganz, OTR/L, MOT, lead occupational therapist at Northwestern Medicine Central DuPage Hospital in Winfield.

If you are working from home or are back in the office, build periodic movement breaks into your day with these tips from Baganz.

• Set a reminder. From blocking off time on your calendar to adding an alarm on your phone, schedule your daily breaks to make it easier to incorporate movement into your day. "Establishing a routine to stretch and move will support your health in the long run," Baganz said. "It doesn't have to be a long break." A 10- to 15-minute break can make a big difference for your health and mental function.

• Walk. Studies show that walking can improve learning and memory. Whether you are walking to the kitchen to get yourself a glass of water or walking down the stairs to grab your mail, get your steps in whenever you can. If you feel safe, walk to get your morning coffee, to the grocery store or around the block.

• Get some fresh air. Evidence suggests a significant correlation between optimal well-being and more exposure to natural environments. Bundle up and take your movement break outdoors. If the weather doesn't cooperate, you can also do some yoga or stretching nearby open windows or indoor plants.

• Exercise and stretch to de-stress. Participate in a virtual workout class or stretching between work calls. Stretch your hands, arms and shoulders to combat stress that can accompany long periods of inactivity.

No equipment is needed.

• Take a daily recess with your family. If you are working from home, sync your breaks with your child's breaks to reap the benefits of moving together and holding each other accountable. Take the opportunity to spend quality time with your child or the entire family if possible by enjoying a 10-minute recess before sharing a snack or a meal together.

Baganz suggests adults take a break every one to two hours. Not only will it make you feel better, but frequent breaks can also increase productivity, concentration, creativity and memory.

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