You know the drill, sitting at your desk all day. You’re not the only one; many office workers spend most of their workday sitting at a desk. While this may seem harmless and in some cases comfortable, prolonged sitting can have serious effects on your health. It can lead to physical complaints such as back pain or mental symptoms such as decreased productivity.
We have good news: with a few small changes in your work routine you can move more and improve your health and work performance. This blog gives you insights and practical tips to help you move more during the workday so you start and end your workday fitter and more energetic.
For good health, physical exercise is essential. In offices, this is often neglected. Most office workers spend most of their workday sitting down. This can lead to health problems such as heart disease, diabetes and obesity. In addition, prolonged sitting can contribute to mental symptoms such as fatigue and low energy levels which can result in poor focus and low productivity. By moving more during the workday, you reduce the risks and improve your overall well-being.
Sitting is seen as the new smoking. While this may sound a bit exaggerated, there is unfortunately a grain of truth in this. Prolonged sitting increases the risk of a number of chronic diseases such as cardiovascular disease, diabetes and even certain forms of cancer. Beyond these diseases, physical complaints such as neck and back pain, poor posture and reduced muscle strength also play a major role.
Not only physical complaints can take their toll in the long run, mental complaints can also play a big role on your health. By sitting (still) for a long time and not moving much, you may have less energy, little to no focus or concentration problems.
A sit-stand desk is a good solution to alternate sitting and standing. It not only helps with improved posture but also reduces the risks you run from sitting for long periods of time. We hear you thinking, “yeah nice, such a desk but nobody does that regular alternation, do they?”. WORK & MOVE Coach helps you make sit-stand alternations and helps you take regular short breaks.
Why sit inside when you can also take a walk? Whether you need to make an important phone call or have a conversation with a colleague. A short walk brings benefits. Besides being in motion this way, you also get some fresh air. Is the sun shining? Then you also get your daily dose of vitamin D.
After the walk, you’ll have enough energy for the rest of your work day. Besides doing a meeting while walking, you can also think about setting up a meeting more creatively. Make the meeting interactive, for example organize a brainstorm in which the participants can actively participate.
Not using WORK & MOVE Coach yet and lose track of time yourself regularly? Set reminders throughout the day so you know when it’s time to move. This can easily be done in your calendar or on your phone but there are also handy tools, such as WORK & MOVE Coach, which can help you with this. Often getting up regularly to get a drink or doing some small stretching exercises is enough.
Considering we’ve already had so many silent sitting, every step you take counts. So choose the stairs instead of the elevator, get on your bike (if possible) instead of in your car, choose the restroom furthest away in the building and get your cup of coffee yourself instead of making your co-workers walk. Making small changes to your work routine and getting extra exercise will effectively burn calories and improve your fitness.
Standing at the coffee machine waiting for your coffee to be ready? Do a few squats! Before you start your lunch, make it a habit to do a few lunges or jump rope. Small movement, stretching or stretching exercises take relatively little time and make a big difference.
Take short active breaks together and create a culture of movement. This can range from a daily short walk during the break to a weekly activity like yoga or boot camp. Want to really get everyone on board with movement activities? Devise a monthly challenge where colleagues compete against each other, for example: who uses the sit-sta function the most or who follows up on their pit-stops the best.
Nowadays there are a lot of useful tools on the market that keep you moving while you work. With a desk bike or a balance board, for example, your muscles stay active and your circulation is stimulated without too much effort and without your work suffering.
Loosen up your muscles and reduce tension in your body by doing some regular stretching. Stretching exercises can be added fairly easily to your daily routine, even while sitting down to work (tip: combine this one with tip number 3!).
Exercise regularly to maintain your energy levels. Instead of one long break, consider taking several shorter breaks (pit stops). Regular short pit stops and a little exercise will keep you focused and productive.
It doesn’t have to be long or very complicated at all. Making a few small adjustments like getting up more often or taking a short walk during a meeting can make a big difference. If you change your mindset, you will experience every move as a step toward a healthier workday. As mentioned in tip 3, there are also a lot of useful tools that can help you become more aware so that your mindset becomes a lifestyle.
After reading this blog, it’s pretty clear that getting more exercise during the workday can make a very big difference on your physical and mental health, and you can make that happen with a few simple adjustments to your work routine. Counteract the negative effects of prolonged (stationary) sitting and improve your well-being with the 10 practical tips.
By moving during the workday, you’ll even have energy left over to go for a walk after your workday, extensive cooking or even for a good work-out at the gym. With a good balance between work and exercise, energy and productivity, you’ll fall asleep a lot more peacefully in the evening to start your workday fresh and fruity at the office the next day (and remember: every movement counts!).
Get physically and mentally fitter employees and reduce absenteeism. That’s what WORK & MOVE Coach can do for your organization. Try it for free today!
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