THE POWER OF PLANNING: BOOSTING PHYSICAL ACTIVITY AT WORK
Introduction
Incorporating physical activity into your daily workday routine is important for both your physical and mental wellbeing. However, finding the space in your day to exercise or be active can be a challenge.
When you are busy at work it is easy for your focus to be consumed by the tasks and commitments in your work diary. Bouncing from one meeting to the next, working on meeting actions and other work tasks in between, time passes quickly and before you realise, you’ve been sat at your desk all morning.
Planning to be active at key intervals throughout the workday can help you carve out time and effectively ring-fence those time slots for active breaks. This proactive approach will allow you to smoothly integrate activity into your work schedule, ensuring you stay active despite the demands of your job.
The Power of Planning
Identifying when you will take your active breaks is the first step in making your workday more active. There are two approaches you can use, scheduled breaks and task-triggered movement, you can use these in combination to make the most of every opportunity to be active.
Scheduled Breaks:
Description: Schedule five-minute breaks into your calendar every hour for an active break.
Benefits: This approach ensures that you have dedicated time set aside for physical activity, helping to break up long periods of sitting.
Implementation: Review your diary and set aside five-minute sessions for your active breaks. Use reminders or alarms to alert you when it’s time to move so you don't miss these opportunities.
Task-Triggered Movement:
Description: Pair active breaks with the completion of specific tasks.
Benefits: This method allows you to integrate movement into your day without disrupting the flow of work tasks.
Implementation: Look at the tasks you need to complete and identify which ones can be paired with a brief movement break upon completion. For example, plan to stand up and stretch after finishing a report or walk to get a coffee after a meeting ends.
To figure out which approach or combination of approaches will work best for you, look at your commitments for the day and decide where and when it makes sense to set aside time for active breaks.
Once you have identified the time slots for your active breaks, write them down in your diary or scheduling tool. Writing down your plan helps move you closer to action.
A written record provides a clear structure for your day that is easy to follow. By scheduling time for active breaks, you can manage your time more effectively, organising your work to ensure you make time for physical activity.
It can serve as a prompt, reminding you to move when the time slot arrives and helping you stay on track with your activity goals. Writing down your active break times also helps hold you accountable. Seeing the breaks scheduled in your diary can reinforce your commitment to taking those breaks.
Choosing the Right Activities for Your Active Breaks
Once you have figured out when you will take your active breaks, next you need to choose the activities that can fit into your workday.
It’s important to choose activities that are:
· Achievable within the time you have
· Possible in your workspace
· Safe and practical for you to complete
· Enjoyable and that you will look forward to doing
Selecting activities that are achievable, feasible within your workspace and safe to complete, makes them easier to integrate them into your routine. Enjoyable activities, in particular, increase the likelihood that you'll stick with them and make them a regular part of your day.
It’s essential to select physical activity strategies that align with your regular job tasks. For example, if your job involves a lot of phone calls, you could incorporate standing or walking while talking. For task-based strategies, walking to a colleague’s desk instead of sending an email or taking the stairs instead of the lift, can make a big difference. These small changes add up, helping you to move more and reduce the time spent sitting.
To help you get started, in our article “GET MOVING: 33 ACTIVE BREAK STRATEGIES TO REVITALIZE YOUR WORKDAY” we've collated a list of commonly used strategies that you can try out to determine which ones work best for you.
As you test these strategies, it’s useful to keep a record of your experience. This way, you can eliminate the strategies that you don't enjoy, aren't possible, or aren't practical for you. Once you have this shortlist, you can start to be more specific in your planning about when and what you will do during your active breaks.
5 Tips for Integrating Active Breaks into Your Schedule
Incorporating active breaks into your workday is crucial for counteracting the negative effects of prolonged sitting. However, making new habits stick, especially in a busy work environment, can be challenging.
Here are some practical tips to help you make active breaks a regular part of your routine:
Start Small: Begin with short, manageable active breaks, such as a five-minute walk or a series of simple stretches. As these become part of your routine, gradually increase the duration or frequency of your breaks.
Schedule Your Breaks: Treat your active breaks like any important meeting by scheduling them on your calendar. This commitment can help you stick to the plan and take your break when its scheduled.
Use Reminders: Set alarms or notifications to remind you to take breaks. Apps or calendar reminders that encourage activity can be helpful.
Make It Enjoyable: Choose activities that you enjoy. The more you enjoy an activity, the more likely you are to repeat it.
Track Your Progress: Keep track of your activities and progress using tools like the Active Break Planner. Seeing your achievements documented can be rewarding and help you maintain new habits.
By applying these tips, you can effectively make active breaks a sustainable part of your daily routine, overcoming common obstacles like lack of time and motivation. This shift will not only improve your physical and mental health but also enhance your overall productivity and job satisfaction.
Summary
Although finding time for exercise during a busy workday can be challenging, planning your active breaks in advance can help you meet your activity goals despite the demands of your job. Identifying when you will take your active breaks and choosing activities that fit seamlessly into your workday, you can ensure that you remain consistent in your efforts.
Select exercises that are achievable within the time you have, feasible in your workspace, safe and practical to complete, and enjoyable enough that you look forward to doing them. Whether you choose scheduled breaks or task-triggered movements, or a combination of both, planning is the key to making these breaks a regular part of your routine.
Creating a detailed action plan that describes when you will take your active breaks and what you will do during each break you can start to overcome the challenges of staying active in a busy work environment. As you test different strategies, keep a record of your experiences alongside your action plan. This will help you refine your approach, eliminating the activities that don’t work for you and focusing on those that do. Overall, this will make your active breaks more effective and enjoyable.
Embrace the power of planning and make active breaks a priority. Regular physical activity can help you can transform your workday into a healthier, more productive and creative experience with regular physical activity.
