How do office workers walk healthily 1, once an hour: According to research, office workers get up and walk for 2 minutes every hour, which helps to prevent the risk of diabetes. This may be more effective than walking for 30 minutes. 2. Leave the chair regularly: Leaving the chair after a few hours can relieve the pressure on the neck and back. Whether you are eating or going to the toilet, you should stand up and walk every hour to prevent backache and spinal problems. 3. Take a walk after dinner: You may be too busy to go to the gym to exercise, but it doesn't matter. You can go for a walk after lunch. You can also take the stairs, up or down, and you will see the effect in a few months. The benefits of walking exercise for office workers are 1, which can improve productivity. According to a survey, walking for 10 minutes can not only reduce the pressure on the legs, but also cause positive social and behavioral changes. Besides, walking can improve productivity and encourage a positive attitude. 2, prevention of heart disease: walking in the office 15 minutes, or walking after meals can protect heart health. Walking after meals or for a few minutes every 2-3 hours can improve blood circulation, reduce body fat and reduce the risk of heart disease. 3. Improve blood flow: If you often sit for a long time and your blood vessel function is impaired, you should take a 10 minute walk in the office. According to research, it helps to improve the venous blood flow to the calf, thus improving your disease. 4. Creativity is endless: If your work involves creativity, then you must not miss a 10 minute walk in the office. According to research, simple walking can lead to endless thinking and improve learning, memory and cognitive ability. Sitting for a long time can easily lead to health problems 1, abdominal fat accumulation: abdominal muscles are rarely used when sitting, so it is easy to cause fat accumulation, muscle relaxation and form a woman with a small belly. Relaxation of abdominal muscles can also easily lead to weakness of back muscles, leading to back pain. 2, shoulder pain: sedentary easy to lean forward, hunched over, so it is easy to cause excessive stretching of shoulder and back muscles, which leads to pain. 3, the intervertebral disc will protrude: sedentary will cause great pressure on the spine, so it is easy to protrude the intervertebral disc. If you add bad sitting posture, it will only make the pressure on the spine heavier.