Adults spend a large portion of their adult life at work. In fact, research indicates that employees spend approximately 60–70% of their waking hours in the workplace with over 75% of this time spent being sedentary. It is important for our health, wellbeing and productivity to incorporate more movement into our daily tasks while at work.
Benefits of being active at work
Since we spend such a large portion at our lives at work and much of that time being sedentary, it is important for our health and wellbeing to find ways throughout the day to break up long periods of sitting to move our bodies.
Being physically active at work can:
- benefit our physical health and reduce our risk of all-cause mortality.
- reduce stress and improve mood, increasing our productivity and job satisfaction.
- provide an opportunity to get to know our colleagues better, enhancing connections and morale.
The 10,000 Steps Program has a range on resources, strategies and information available for Coordinators to support Physical Activity in the Workplace in the Coordinator Hub.
Move before of after work
Make time to be active either before or after work.
- Take your running shoes and go for a brisk walk or jog from your workplace before you go home in the afternoon.
- Plan an early morning or late afternoon walk, night time cycle or gym class.
- Park your car further from your workplace and walk a little extra further.
- Hop off public transport a stop before your usual station and walk the rest of the way.
Take regular breaks
Set yourself a timer every 30 minutes to make sure you break up periods of sitting often.
- Take a walk during a morning, lunch or afternoon break and ask a colleague to go with you.
- Take part in workplace wellness initiatives like yoga at lunchtime or fitness classes if available.
- Do some stretches or exercises between tasks in your workstation.
- Go for a quick walk within your building or work area to clear your head and get some fresh air between tasks.
Take your meetings outside
Get creative with how you take your meetings! Use this time to get some fresh air, movement into your day and build better connections with your coworkers.
- Pick a dining or meeting location within walking distance from your workplace.
- Make calls on your mobile outside while you walk, instead of sitting at your desk.
- Walk to the work stations of colleagues to discuss work matters rather than calling or emailing.
- Have standing or walking meetings instead of sitting.
Switch from sitting to standing
Find opportunities where you can to alternate between sitting and standing tasks. BeUpstanding is a free program that improves the health and wellbeing of desk-based workers.
- Look into using standing desks or alternate between sitting and standing tasks.
- Use printers, bathrooms or watercoolers further from your work station.
- Take a longer route to colleague’s offices, meeting or mailing rooms.
- Take the stairs instead of any internal lifts or escalators.
Benefits of Being Active
SafeWork Australia
For more information on the risks of prolonged sitting and tips on making workplaces safe for sitting and standing, visit Safe Work Australia.
