We’ve heard it time and time again – sitting at a desk all day isn’t good for us. Research has linked sitting long periods of time with all kinds of health concerns including obesity and an increased risk for cardiovascular disease.

But there are ways to work your body while you work a desk job. The do.® app, developed by Blue Cross, is full of fun-sized actions that benefit your mind and body. The app’s Groove category includes several examples of how to stretch, stand and flex while at work.

The best part? You don’t need a large corner office for these actions. Anywhere will do. In fact, employees in Blue Cross’ northern offices are a stellar example of how to groove wherever you are.

Grooving in the office

It’s common to see Blue Cross’ Virginia and Aurora office employees in northern Minnesota stretching, standing and flexing throughout their work day.

More than 125 people downloaded do. when supervisors there held a contest to see who could get the most downloads. They’re currently holding weekly contests to see who can earn the most app badges, which are awarded for completing activities.

We really wanted to motivate reps to get away from their desks.

Penny Erchul, director of service delivery for the Aurora and Virginia offices, has found that these friendly office competitions motivate workers to be more physically active.

“We recently challenged reps to stand for 10 minutes out of each hour. For each day they did, they got to enter their name in a drawing for a fit bit and other prizes. We also just completed a step challenge where we gave out weekly prizes for the most steps achieved while at work. We really wanted to motivate reps to get away from their desks during their breaks and over lunch.”

During the summer months, Erchul encourages employees to get outside during the day.

“We have a trail around the building that is perfect for walking and talking. A lot of our supervisors do one-on-one meetings on the trail,” she said.

“We also have gardens in both the Aurora and Virginia locations that reps maintain. Oftentimes, you’ll see them working in the gardens during their breaks and over lunch.”

Get grooving at work

Want to try grooving for yourself? Here are three easy (and office friendly!) exercises:

Stretch

Try stretching out your arms and shoulders doing what’s called the “Selfie Arm Stretch.”

The move is just like it sounds, you act as if you’re taking a selfie. Simply stand up, pull your shoulders back away from your ears, extend your left arm at shoulder height and hold for about 15 seconds. Do it again with your right arm. Feel free to hold your phone and smile for an actual selfie. After all, smiling stretches muscles too.

Stand

Make time for a one-minute Standing Meeting every hour.

Standing up at least once per hour increases your metabolism. Just walk to your neighbor’s cube and visit for a minute or two while standing up. Whether you’re discussing a work project or just shooting the breeze, you’re working your leg and core muscles to improve your balance. You can even try tightening the core around your belly to help you stand stronger and taller.

Flex

How about using your phone to do a Flip Phone Curl or easy bicep curl?

Stand up with your shoulders straight. Hold your phone and lower it to your hip. Keep your elbow close and wrist straight. Tighten your phone grip a little with your palm up. Curl your phone to your shoulder and lower it down. Complete 12 repetitions on each side. For more of a challenge, use a can of soup instead of your phone.

Download the app to get started

With some creativity, you can incorporate physical activity into just about any work environment. For more ways to get moving while at work, download do. for yourself. It’s free! Once it’s downloaded, don’t forget to pick your favorite activities and set reminders to do them on the days and time you want.

do.^® is a registered trademark of Blue Cross® and Blue Shield® of Minnesota, a nonprofit independent licensee of the Blue Cross and Blue Shield Association.