Workplace movers and shakers: Why it pays to keep active throughout the working day

Just sat down to work? Chances are you’ll be spending a considerable amount of your day staying in that same spot. That’s because a recent study of UK office workers showed 71% of working hours were spent in sedentary activities. And whilst sitting focusing on the task at hand may be good for short-term productivity levels, the truth is that sitting for extended periods of time is not good for your long-term health. So, as April is officially Move More Month, the Occupational Health experts at YourGP are here to explain the risks of a sedentary work life and share their top 10 tips for staying active throughout the working day.

Why we all need to move more

Regular physical activity is vital for maintaining overall health and wellbeing. It helps to reduce the risk of various conditions including heart disease, stroke and type 2 diabetes. Sitting for long periods of time has been associated with obesity and weight gain – key risk factors for coronary heart disease. Yet according to the British Heart Foundation, statistics show the average UK office worker sits for almost nine hours every day. With obesity levels rising at a worrying pace, employers can make a hugely positive difference to the lives of their employees by encouraging a more active working day. Here are a few simple suggestions your team can put into effect today:

Top 10 easy ways to get active at work

1. Take frequent breaks: It’s easy to get lost in a project. Sometimes, you can be so focused on a task that the minutes and hours fly by. But it’s vital that you take regular breaks, stand up, stretch and move around, ideally every 30 minutes. This can help to improve your blood circulation and blood sugar levels, boost your metabolism and reduce your risk of chronic diseases such as diabetes, heart disease and some cancers. Setting a regular alarm on your phone can help to remind you to move.
2. Ditch the boardroom for outdoor ‘walk and talk’ meetings: Break the habit of sitting in the boardroom and instead take your meetings outdoors. As well as the opportunity for physical exercise, the fresh air and exposure to natural sunlight will give your team the added bonus of potentially boosting their mental health and creativity.
3. Take calls on the go: Some office tasks require you to sit at your desk, but there are plenty of opportunities to add movement into your day. Make a habit of standing up and walking around when taking phone calls, for example.
4. Invest in a standing desk: Standing whilst working can not only help you burn calories, it can also improve posture and reduce back pain.
5. Try out a walking pad: Walking pads are a great way to incorporate gentle exercise into everyday life, even while engaging in work tasks. Plus, they’ve been shown to improve focus and productivity, as well as reduce stress levels.
6. Use the stairs instead of the lift: Changing up small habits such as using the stairs instead of the lift can soon add up to make a big difference to your overall health.
7. Change up your commute: Switch up driving for walking, cycling or getting the bus and jumping off a couple of stops earlier in order to start and end your working day in a more active way.
8. Incorporate a variety of sitting exercises: Use small hand weights or resistance bands at your desk to add exercises such as bicep curls, lateral raises and overhead raises into your daily work routine.
9. Make the most of lunch breaks: Don’t be tempted to stay at your desk during your lunchbreak. Instead, enjoy a gentle walk around a local park or a jog along to a nearby coffee shop to get your body moving.
10. Set a team challenge: It’s much easier to stick to healthy habits when you’ve got colleagues to keep you accountable. So set yourself a team challenge – it could be that you all aim for 10,000 steps per day, or you train together for a fundraising relay race, for example. Whatever you choose to do, keep it fun and give your colleagues lots of encouragement to stay motivated.

Speak to the Occupational Health experts at YourGP

Remember, a more active workforce is a healthier and happier workforce, which means fewer sick days and greater productivity, so it’s in your best business interests to encourage your team to move more this month.

If you’re interested in finding out more about ways to boost the health and wellbeing of your team, speak to the experts at YourGP about our wide range of corporate and occupational healthcare services. We’d be happy to tailor a package to your unique business needs. Simply call 0131 381 0322 or email occhealth@your.gp to make an appointment.