Workplace Exercise Hacks for Optimum Health
Keeping active during the working week is important for overall health and wellness, as well as workplace productivity. However, as many of us face prolonged periods of sedentary working, or no longer have the exercise of a morning commute following the move to home working post-pandemic, maintaining activity levels can be a struggle.
Research has found that consistent levels of moderate to high physical activity is the best defence against poor health, more so than other previously considered factors such as having a higher body fat ratio or lifestyle habits associated with poor health.
Alongside focused exercise such as walking, running, swimming, or stretching, NEAT or Non-Exercise Activity Thermogenesis is also an important factor to consider when looking to increase daily activity for health and focus. NEAT is the energy expended from any bodily process other than sleeping, eating, or sports-like exercise - even including such microactivity as fidgeting or pacing around an office. Individuals with increased physical activity - including higher NEAT expenditure - are more likely to be physically, mentally, and emotionally healthy.
Through a combination of increased exercise and non-exercise activity, it is possible to improve your health, mood, and productivity - even if you’re used to 8 hours behind a desk. Let’s take a further look at ways to keep active during your working day.
Keep Your Office Space Active
Whether you work in a shared office space or a private home office, the layout of your working space can make all the difference in your total activity levels throughout the day. Consider moving furniture or storage units further apart to increase steps across the office, or move tea and coffee or refreshment supplies to a different area.
While these may seem like minimal changes, every step can count when it comes to your physical health. Making activity an essential small habit in your day can keep the mind more active and alert, as well.
Incorporate Sit/Stand Desks
Standing desks or hybrid sit/stand desks can be an innovative way to increase activity, improve circulation, and minimise workplace fatigue. Prolonged seating can cause aches and strains, as well as greatly increasing out sedentary periods of the day. Changing up our working style adds in that extra activity, alongside increased NEAT movement throughout the day.
You can either invest in a brand new sit/stand desk for optimum flexibility, or look to upgrade your current workspace with a desk convertor if space or budget is tight. All options can improve your focus, circulation, and daily movement!
Set Timers Throughout Your Day
If you find your biggest downfall to activity is getting caught up in work projects and forgetting to take a break, setting timers could be an excellent tool for you. Setting timers on our phones or computers can remind us to take a break and encourage movement and exercise throughout the day.
Whether it’s simply popping out for a tea break, taking a jog, or fitting in a yoga or boxing workout, finding ways to make time can make all the difference. Even small periods of activity will add up over the day to improve your physical health, whilst also allowing you the space to refresh and revitalise mentally, keeping you productive on longer tasks when you return to work.
Incorporate Exercise In Your Morning & Evening Routines
Some of us love an early start, while others find themselves heading to bed late - but whatever your morning or evening routine, finding a way to work in exercise that works for you could be a great addition to increasing your physical activity without it feeling like a chore.
Whether an easy walk, run, or yoga or stretching flow, gentle movement as a habit at the start and end of your day can have some great benefits. Making this activity a habit can optimise your productivity for the day ahead, and help you unwind after a working day for optimum physical and emotional health. Try shaking up your routine with some extra exercise and see how you feel over the course of a few weeks. It could be the start of a whole new you!
