Why We Should All Get Moving at Work

For May’s Mental Health Awareness Week, the spotlight was on Movement. The theme, "Moving More for Our Mental Health," highlights the synonymous connection between physical activity and mental well-being. It's a timely reminder for many of us office workers, who spend up to 80% of the time sitting down (BMC Public Health, 2024). This far-too-familiar sedentary lifestyle not only poses risks to physical health but also undermines mental wellness, with prolonged sitting linked to increased anxious and depressive symptoms (Rebar et al., 2014).

So, are we sitting a little too comfortably?

As concerning as it may sound, for many, the daily commute was a primary source of physical activity. Now, with the rise of remote work, it's easy to find yourself slumped at a makeshift desk or sinking into the sofa with your laptop. This common scenario isn't doing us any favours. Alarmingly, 1.4 billion adults worldwide are insufficiently active. The World Health Organisation (WHO) has sounded the alarm on this troubling trend, with physical activity levels stagnating since 2001, especially in high-income countries where inactivity is almost a hobby.

The WHO aims to reverse this trend with an ambitious plan to reduce physical inactivity by 15% by 2030. Their goal is to prevent noncommunicable diseases like heart disease and cancer while boosting mental well-being and cognitive function. Daily physical activity not only enhances sleep quality but also boosts energy levels and improves focus at work.

Adding movement to your workday:

Walking Meetings: From time to time, rather than a stuffy meeting room or long sedentary lunch, take your meetings outside and walk while you talk.

Varied Workspaces: Give your behind a break! Switching between sitting and standing desks can cut down on that dreaded desk slump and keep you more alert.

Group Fitness: Whether it’s a step challenge or a group class, friendly competition can spark more activity in the office.

Stretch Breaks: Every hour or so, take a moment to stretch and break up long periods of sitting.

Active Commuting: If you can, bike, walk, or jog to work. Offering features like bike racks or shower facilities in the office can make it easier for employees to get moving.

There’s no pressure to start your day with a freezing cold ice bath, followed by a stomach-churning green drink but a little activity and more movement is better than none. Just 20 minutes of moderate activity each day can boost your next-day performance and health.

Encourage a culture of movement in your workplace. Your body and mind will thank you with more energy, better focus, and increased creativity.