Skip to content

Increasing exercise in the office

Everyone knows that exercise is good for you. But, many of us spend most our working day sitting behind a computer, driving to and from work, and then moving between the dining table and couch in the evenings.

That much sitting means that we get tired more quickly and can suffer from sleeping problems. In addition, toxic substances leave our body through movement. When we sit all day, these substances remain in our body, which can accumulate and cause physical complaints. So, now’s the time to build movement into your working day!

Tip 1: Get your own drinks

It’s always nice to be treated with a cup of coffee by one of your colleagues. But in future, think twice before you say yes to that question. We drink an average of 2.4 cups of coffee per day. If we assume that you are moving for at least 5 minutes for this (walking to the coffee machine, standing waiting for the coffee, walking back to your workplace) then you will be moving for at least 12 minutes a day. So, getting up and out of your chair for whatever reason, is good for you.

Tip 2: Take a walk

Taking breaks during work is important, as it allows you to maintain your focus and keeps you fresher during the day. If you do take a break, try combine this with a short walk. Take lunch ‘on the go’ and explore the area around the office or your home if you’re working remotely.

Tip 3: Change your outward and return journey

Think about combining your round trip to work with some exercise. If you’re arriving by car, park a bit further away, or try to fit in a session at the gym before or after work. Are you closer enough to walk or take a bike if it’s safe to do so?

Tip 4: Work standing up

Have you heard of a sit-stand desk? You can move them up and down to vary your work posture. By properly alternating between sitting and standing working, you get better blood circulation throughout the body, which gives you better concentration. Take a look at what options there are within your organisation to opt for sit-stand desks.

Tip 5: Exercise with colleagues

By making movement a shared responsibility, colleagues can support each other in this way. For example, agree to do five minutes of office exercises sometime during the day, which will help to stretch your muscles. Go to the gym at lunchtime with a friend, enter a team at a fun event, or meet up at a pilates class after work.

At SkillsTown, we have an in-depth range of topics covering nutrition, the benefits of exercise, staying healthy and more. Contact us today for more information.