Reduce sedentary behaviour – tips for more movement in everyday life
Health tips
In today's work life, many of us spend a large part of the day sedentary. Not moving regularly during the day has been shown to have negative effects on health, among other things, it increases the risk of cardiovascular diseases and strain injuries. Here we share tips on how you can incorporate more movement during a workday.
Breaking sedentary behaviour and incorporating more movement into everyday life is important for both physical and mental well-being, as well as for maintaining energy and productivity during the workday. But according to figures from Falck, almost a third of employees state that they sit still for 7–9 hours per day.
And perhaps that is not so strange. Today, we have eliminated much of our everyday exercise, which means we have to think and plan for movement. But it does not have to involve major changes or time-consuming workouts. Small, regular activities can make a big difference.
Tips for movement during the workday
1. Take regular micro-breaks
Set a timer and take a 1-2 minute break every half hour or hour to stretch, get up and move your body. This breaks sedentary behaviour and increases blood circulation
2. Walk or stand during meetings
If possible, suggest walking meetings outdoors or use standing desks during internal meetings. This combines business with pleasure and provides both movement and fresh air.
3. Use the stairs
Choose the stairs instead of the elevator when you need to move between floors. It's an easy way to get in extra everyday exercise.
4. Go to colleagues instead of emailing
If a colleague is sitting nearby, walk over to their location instead of sending a digital message. It provides a short walk and promotes social interaction.
5. Vary your working position
If you have the opportunity, alternate between sitting, standing, and maybe even walking during the workday. Use a height-adjustable desk if available. For those who work in production, this can mean varying tasks that require different body positions.
6. Take a walk at lunch
Use part of your lunch break for a short walk outside. It clears your head and gives new energy for the afternoon.
7. Do simple exercises at the workplace
Perform light stretches or simple strength exercises such as squats or toe raises at your workplace during the day. This can be done discreetly and does not require any special equipment.
8. Park further away or get off the bus one stop earlier
If you're commuting, park your car a little further away from the entrance or get off the bus one stop earlier to get an extra walk to and from work.
9. Introduce movement challenges in the workplace
Encourage joint step competitions or other fun challenges that motivate more movement during the working day. This can create a positive and active work culture.
10. End the day with an activity
Try to plan some kind of physical activity right after work, such as a walk, a workout, or a bike ride. It helps to break up the working day and reduce sedentary lifestyle.
Reducing sedentary lifestyle and increasing movement in everyday life is an investment in your health and well-being. By implementing some of these tips, you can contribute to a more active and healthy work environment.