Live Well
Getting active at
work 
Getting active at work
Where we work has a big impact on how much we move. British people sit for an average of 8-9 hours each day, which is too long.
Where we work has a big impact on how much we move. In England, we are 24% less active today than we were fifty years ago. British people sit for an average of 8-9 hours each day, which is too long.
Sitting for more than 4 hours a day can increase us getting a health conditions like heart disease, and diabetes. It could also give us other problems such as back, shoulder and knee pain.
There are lots of ways to include movement into your work day without spending a long time away from your work – here are some simple tips and ideas you can try.
See what tasks you can do while standing on your feet. If you can, set up a standing desk area to help with blood flow and make your muscles work. Stretch or move a little while reading emails or reports, or watching webinars, take a walk and talk meeting, or chat on the phone while you walk.
When planning a long meeting, plan in short breaks into the agenda and make sure you stick to them!
In a never-ending meeting or unable to get up from your chair? Do some simple stretches while sitting at your desk. If you are on a video call, you can still stretch your legs and muscles without anyone knowing!
Have a hard work problem to solve? While you’re thinking about how to solve them, have something active you can do to help the blood flow to your brain.
Finished your meeting early? Wear comfortable clothes and footwear every day so you can do something active for a few minutes when work allows.
Move your body while the kettle boils. Make a list of active tasks that you can do in a few minutes, whether you’re at home or in the office, or do some simple stretches or exercises while you wait.
A lunchtime walk or movement break with people you work with is one of the easiest ways to be active at work. Set up a calendar reminder and commit. Just 10 minutes of brisk walking can make a difference to your health and wellbeing.
Simple changes to where you work can help. Add signage to encourage people to use the stairs or move the printer or bin a little further from your desk. This will help you to get a few more steps in during the day. When you need a bathroom break, could you go to the toilet on a different floor of the building?