Health Implications from Workplace Stress and Inactivity
Many of us can struggle with workplace stress or the odd period of illness, but you may not know quite how damaging longterm workplace stress can be to your health. In terms of physical illness or ailments, longterm chronic stress can cause a number of issues from headache, muscle tension or aches and pains, through to chest pain, fatigue, stomach upset, lethargy, and even loss of libido.
When it comes to mood and behaviour, changes due to workplace stress can include increased anxiety or depressive symptoms, irritability or anger, lack of motivation or focus, social withdrawal or even substance use.
Where we find workplace stress, we're also likely to find low levels of activity as so many of us undertake sedentary, desk based jobs. Alongside exacerbating the difficulties caused by workplace stress, inactivity also has its own host of health risks. Consistent or chronic lack of movement can increase your risk of heart disease, numerous cancers, high blood pressure, high blood cholesterol and type 2 diabetes.
Leading healthcare providers recommend a minimum of 150-minutes of moderate of 75-minutes of high intensity cardiovascular exercise each week, alongside consistent periods of resistance strength training each week. However, if you are driving to work and sitting at a desk all day – you are unlikely to be currently hitting these targets, and likely to be facing increased health risks.
The Importance of Movement
One of the biggest elements in all of these ailments is inactivity. So, how can we increase movement in our every day – particularly in office spaces – to benefit our health and overall wellbeing?
Take Movement Breaks
Incorporate timers throughout your day to make taking a break to move simple and hassle free. It's unlikely you'll remember to step away from your desk without a prompt, to making movement part of your daily to-do list is a highly effective method for increasing movement. This can be as simple as a 5 to 10 minute walk around the office or your neighbourhood once an hour. Once you get started, it can be easy to make this a habit.
Performing light stretches at or beside your desk or getting moving around your workspace are a great starting point for increased movement, and can help minimise the effects of prolonged sitting including stiffness, pain, muscular imbalances and cramps – as well as the longer term health problems we've explored above.
Pace Your Workspace
Another easy hack for increased movement and lower stress in your workplace is to stand up and pace the room whenever taking a call of work, instead of staying seated. Whilst a simple step, this change can help gradually increase your activity levels, and boost your focus and creativity.
Create A Workstation That Welcomes Movement
Traditional workstations don't inspire movement or creativity. However, incorporating height adjustable chairs or a standing desk into your office space could make all the difference to your stress levels and make movmement an easy daily occurrence. A standing desk allows you to change the height and width of your desk as needed, allowing you to stand or walk at your desk whilst working and increase your movement without losing work time.
Make The Most of Your Lunch Hour
While taking lunch at our desk is a common occurrence for many of us, making the most of your lunch hour and getting outside for a walk can make all the difference to your movement levels. Walking after a meal can also help control blood sugar levels and relieve stress, bringing even more benefits from a lunchtime stroll.
Do Desk Exercises
Whilst movement away from your desk offers the most benefits, exercises that you can do at your desk also offer some great health-boosting benefits. Stretches while seated or cycling chairs can help make movement a consistent element of your day. You can also keep small fitness equipment like resistance bands or dumbells near your desk to get in some movement in between tasks to optimise your health benefits.
Take Your Meetings For A Walk
Walking meetings are an easy way to fit in more movement, whilst boosting creativity and improving morale within your work team. Getting out of the typical office space and taking that next project check-in for a stroll can give a fresh view of your work, and add in some extra steps to your overall movement for the day.
Skip The Lift!
Taking advantage of the stairs over the lift may not always seem an appealing option, but opting for stairs over the lift can add in some extra movement, improve your blood flow, and increase cardio fitness level. Start your day by taking the stairs instead of the lift and feel more energised and focused throughout the morning.
Make The Move For Your Health
From increased opportunity for time away from your desk, to rethinking your work habits and incorporating standing desks and ergonomic furniture, there are a number of ways you can increase movement and decrease stress to improve your health and wellbeing. Implement some of our tips above and take a look at our standing desks to see how you can make movement and health a bigger focus of your work day.
