Let’s make an effort to get moving at work.
I know, it’s hard. It’s hard to motivate yourself to incorporate more exercise into your daily routine, whether it is a brisk walk in the early morning or hitting the gym sometime after work. You are well aware that regular physical activity would benefit your health. But, if you are like the average American who works a desk job, you just don’t do it.
According to the World Health Organization, about 60% to 85% of people who live in developed or developing countries around the world live sedentary lifestyles (1).
Take a moment and think about how much time in a day you spend sitting down: while at work on the computer, while eating food, watching television, and so on. All of that time adds up very quickly.
What makes this lifestyle even worse is the fact that sitting down for excessive periods of time kills you -- not quite literally, but it’s definitely not helping your body. About 2 million deaths per year are due to a lack of physical activity (1).
Research has shown that time spent in sedentary behaviors was positively correlated with mortality, obesity, and diabetes risk (2, 3). The connection was strongest between prolonged TV watching and the negative effects of mortality, obesity, and so forth (3). In addition, study participants who did moderate-vigorous physical activity throughout the week were not able to fully protect against the health risks associated with prolonged TV watching (4).
So, one thing you can do to combat the adverse effects of inactivity is to take a few, simple steps. While you are at work, there are things you can do to get moving. Try out some of these exercises the next time you are in the office.
Most of these exercises are not very obvious, so you don’t have to worry about bothering your coworkers. They are easy to do but can greatly help to change up your routine and break sedentary behavior. And even better, recruit your co-workers!
At Health by Principle, we often take walks around our office building, and use sit-stand desks. Getting your blood flowing daily at work with these simple exercises can help you live healthier and have better energy.
1. Prakash, Reshma. “Physical inactivity a leading cause of disease and disability, warns WHO.” World Health Organization, https://www.who.int/mediacentre/news/releases/release23/en/
2. Matthews, C. E., George, S. M., Moore, S. C., Bowles, H. R., Blair, A., Park, Y., … Schatzkin, A. (2012). Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. The American journal of clinical nutrition, 95(2), 437–445. doi:10.3945/ajcn.111.019620
3. Hu, F.B., Li, T.Y., Colditz, G. A., et al. (2003). Television Watching and Other Sedentary Behaviors in Relation to Risk of Obesity and Type 2 Diabetes Mellitus in Women. JAMA, 289(14), 1785-1791. doi:10.1001/jama.289.14.1785
4. Sui, X., Brown, W. B., Lavie, C. J., West, D. S., et al. (2015). Prospective study of the associations between television watching and car riding behaviors and development of depressive symptoms. Mayo Clinic Proc 90(20), 184-193. doi: 1016/j.mayocp.2014.12.006.
5. Dolan, Michele. “How to Exercise at Work Every Day.” Wikihow.fitness, 2019. https://www.wikihow.fitness/Exercise-at-Work-Every-Day
6. Milam, Emily. “Deskercise! 33 Smart Ways to Exercise at Work.” Greatist.com, 2014. https://greatist.com/fitness/deskercise-33-ways-exercise-work