The Active Office Worker Paradox
In our health-conscious society many of us work hard to balance our sedentary work life with active hobbies and exercise routines.
For office workers who have active hobbies, exercise routines, engage in regular physical activity and consider themselves active people but during office hours are anchored to the computer for the bulk of their day there is an unexpected paradox.
While regular exercise is beneficial and essential for overall health, it doesn’t fully counteract the risks posed by long periods of inactivity.
So, for the office worker who considers themselves an active person there is a duality which presents a unique challenge to understand and mitigate the workplace behaviours that undermine their active leisure lifestyle.
Physical Activity and Sedentary Behaviour
It is important to be regularly active and achieve at least the recommended levels of physical activity, but it is equally important to regularly disrupt periods of sitting or sedentary behaviour during the workday.
Sedentary behaviour is characterised by low-intensity aerobic activities that involve very little energy expenditure. For example, sitting while working at a desk, sitting during video calls, standing on escalators during travel are all low-intensity activities.
What makes sedentary behaviour concerning is that it can be harmful even for those who are physically active at other times. This means that even regular gym-goers who sit for prolonged periods at work are not immune to the health risks associated with sedentarism.
When we sit, the enzyme activity that helps break down fats in the bloodstream decreases, leading to poorer lipid and glucose metabolism. This can increase the risk of heart disease and type 2 diabetes, conditions not entirely preventable through exercise alone.
Moreover, the impact of sitting extends beyond physical health to mental wellbeing. Extended sedentary behaviour is associated with an increased risk of mental health issues, including depression and anxiety.
Even for those who are physically active outside of work, spending long hours in a seated position can lead to feelings of lethargy and affect mental sharpness and mood. The lack of movement and static posture for extended periods can lead to back pain, neck strain, and other musculoskeletal problems.
Introducing Activity into the Workday
Regular physical activity is essential for overall health and wellbeing. The challenge for office workers is to invest in their wellbeing through finding a balance between work commitments and reducing sedentary behaviour.
The challenge is about more than just adding activity into the workday routine, it’s about ensuring all the commitments of the workday are met, including integrating movement through the day to avoid prolonged periods of sedentary behaviour.
The cornerstone of this approach is the implementation of regular active breaks which provide short periods of light physical activity as a change from sitting. This could be as simple as standing up for 5 mins, stretching or walking around the office.
The key is to ensure you take regular breaks throughout the day, either scheduling time to move or finding opportunities for incidental movement. There are a several different strategies that can be used to introduce activity into your day.
Whether this means setting a time for every 55 minutes to take a 5-minute break or making changes to your habits so you can connect work tasks with movement, such as using the stairs instead of the elevator, the more regularly you can break the sedentary habit and move during the day, the better.
Overcoming Common Barriers
Starting the journey to transform workday habits and increase physical activity is not without its challenges. Understanding and overcoming these barriers is important to start making lasting change that supports your wellbeing.
Some of the common challenges that people face are:
Lack of time – finding time for regular active breaks can seem impossible. Integrating movement into your existing routines can be a way to making this change without an extra time commitment.
Limited Space – you don’t need a lot of space or equipment to stay active. Simple stretches and standing exercises require little space or equipment and can be effective.
Lack of Motivation – set small, achievable goals and reflect on how these breaks make you feel will give you a sense of the effect and can boost your motivation.
Workplace Culture – speak with your colleagues about what you will be doing, making the change visible for them and enlist their support. In situations where people have back-to-back meetings, everyone will be grateful if you ask to finish a meeting after 55-minutes so people can have 5-minutes to stretch their legs before the next meeting.
Making changes to existing routines takes a conscious decision to commit to the change, time to embed the change and acknowledgement of the progress you make.
Start to integrate movement into your workday with small changes that are achievable, creating a foundation that you can gradually build on. These foundations will set you up for long-term success, giving you the opportunities to slowly integrate movement into your routines and making very deliberate decisions that allow you to have time in the day to move.
As you start this new journey celebrate every achievement, milestone, and goal that you complete. Acknowledging your successes and progress towards a more active working schedule will help to reinforce the positive effects on your mindset of taking active breaks.
Breaking out of the sedentary routine is challenging but with the right strategies and a bit of perseverance it is achievable. Every movement counts and the journey towards a more active workday is as rewarding as the destination.
Transforming the Workday
Balancing physical activity with reduced sedentarism is about creating a workday rhythm that interweaves sitting with regular movement. It's not just about the hours spent at the gym, it’s about making movement an integral and consistent part of your daily routine.
Creating an environment in which taking a break for a stretch, a walk, or a moment of physical reinvigoration is as normal and essential as checking an email.
By adopting active break strategies in combination with an active leisure time lifestyle office workers can effectively mitigate the health risks associated with prolonged sedentary behaviour and enjoy a more dynamic, healthy, and productive work life.
We’ve touched on some of the common barriers and strategies to incorporate movement into the workday.
Whether it's through adopting new habits, redesigning our workspaces, or simply being more mindful of our movement throughout the day, every step counts. Let's take that first step today, towards a healthier, more dynamic work life where movement is not just encouraged but celebrated.
Take a moment to reflect on your daily routine and identify opportunities for more movement. Commit to making those small, yet impactful changes. Together, let's redefine what it means to work healthily and productively.
Summary
The active office worker paradox presents a unique challenge.
Many of us engage in regular exercise and consider ourselves active outside of work, yet the extended periods of inactivity during office hours can negate these efforts.
Prolonged sitting poses significant risks to both our physical and mental health, highlighting the necessity of integrating more movement into our workdays. The solution lies in breaking up these prolonged periods of inactivity with regular, short bursts of physical activity.
Introducing activity into the workday involves simple but effective strategies, from taking hourly breaks and engaging in walking meetings to performing desk exercises. Overcoming common barriers such as lack of time, limited space, and low motivation requires a conscious effort and commitment to change.
Transforming the workday to balance physical activity with reduced sedentary behaviour can lead to a healthier, more dynamic, and productive work life.
Now is the time to take that first step towards a healthier workday. Reflect on your routine, identify opportunities for movement, and commit to making small yet impactful changes.
Additional Resources
For more information the World Health Organisation’s 2022 report on the status of physical activity globally is a valuable resource. Providing insights on physical activity trends, health outcomes and advice it presents a strong case for taking action.
You can access the full report on the WHO website – Global Status Report on Physical Activity 2022.
