Staying active at work
Why does it matter to stay active during the work day?
Research has shown that sitting for extended periods of time is linked with obesity, type 2 diabetes and an increased risk of both heart disease and cancer
Excessive sitting can slow the metabolism and wreak havoc on digestion
Being sedentary can impact the body’s ability to regulate blood pressure and blood sugar and slow fat metabolism
Being still for long periods with poor posture can cause back and hip problems
Benefits of staying active during the workday
In 2012 ten Brummelhuis and Bakker published an article on the work-home interface which provides a framework for the interrelationship between home and work. The resulting work-home model details how demands in one domain impedes accomplishment in the other. Using this theory, being more active during work hours can impact work performance.
Examples of this include:
Improved focus, concentration, creativity and productivity
Higher quality output
Faster learning and a sharper memory
Prolonged mental stamina
Lower stress levels and better stress management
Reduced risk of burnout
Reduced absenteeism as a result of a stronger immune system
Increased motivation and improved collaboration
Greater confidence
Better sleep – falling asleep faster and waking less during the night
Improved mental health and mood
“The journey of a thousand miles begin with a single step”
Ways to stay active during the workday
Walk or ride part of the way to the office or go for a quick walk around the block before entering the office in the morning/getting into the car on the way home
Take the stairs
Volunteer to do a coffee run
Schedule standing and walking meetings
Make use of sit-to-stand desks if your workplace provides them – not only is standing great for your back and posture, it burns more calories than sitting
Schedule meetings on different floors/spaces in your office to encourage you to get up and about
Get up and speak to someone in the office rather than making a call
Get out for a walk, run or join an exercise class at lunchtime
If you take a call on your mobile, walk around the office while you are chatting
If you’re working from home, you can do 5 lunges/squats/calf raises/push ups/sit ups/star jumps or some simple stretches between each meeting
The best stretches for combatting a sedentary job are neck stretches to loosen the neck and shoulders, lateral stretches to reduce tightness in the chest, back and upper body, wrist stretches and hamstring/quad stretches. Hold each stretch to the point of light resistance for 10-30 seconds
Stay hydrated – at least then you will need to get up regularly to pee
Get out and play a game - soccer, table tennis or a round of backyard cricket with your workmates can be a great way to get your heart rate up during lunchtime
