The workplace habit we need to quit

There was a time in the not-too-distant past when smoking inside was commonplace, even smoking in the workplace was normal. But the idea of smoking in the office now seems as alien as if we were all turning up to work and chugging vodka at our desks. 

So what brought about the change? We started to realise the health risks of smoking, and new ways of working and legislation came into place. 

Now, we need to quit sitting

Sedentary ways of working are taking years off our lives, and pose a huge risk to our public health.  

Studies confirm that regardless of how much you exercise, sitting for long periods is just as dangerous as smoking is to our health. 

Research published in the Annals of Internal Medicine highlighted that individuals who sit for extended periods face a significantly higher risk of premature death, with prolonged sitters facing up to a 200% greater risk of mortality compared to those who sit less. Individuals who frequently sat for longer than 90 minutes at a time were approximately twice as likely to die early than those who consistently limited their sitting time to less than 90 minutes. 

Working from home and remote working has only exacerbated the issue — many workers have now lost the opportunities for incidental exercise that used to come with commuting to work, or even having to get up and walk across the floor of the building to access the coffee machine or printer. 

Why movement matters in the workplace

Take a moment to reflect on your own work habits. Why do we subject ourselves to hours of sedentary activity when we know it’s detrimental? The answer lies in ingrained beliefs about productivity and success, which equate long hours at the desk with dedication and achievement. However, this mindset comes at a cost: decreased focus, diminished productivity, and a host of health issues. 

The World Health Organisation and governments worldwide have incorporated explicit messages in their physical activity and sedentary behaviour guidelines, emphasising the urgency to minimise prolonged sitting and interrupt extended periods of inactivity whenever possible. 

The good news is that change is achieveable. By incorporating micro-movement breaks into our workday, we can counteract the negative effects of sitting. Studies have shown that even small interruptions to sitting can yield significant health benefits, reducing the risk of chronic diseases like heart disease. 

Micro breaks, brief intervals of activity interspersed throughout the day, offer a powerful remedy to sedentary habits. 

These breaks can be simple activities like stretching (even in our chairs), standing, or taking a short walk, and can provide immediate relief from the physical and mental toll of sitting in the same position for hours. Beyond individual wellbeing, embracing movement cultivates a positive work culture, leading to happier, more engaged employees.

Creative an active workplace

Transforming workplaces into active environments requires deliberate action. Whether your team operates from a traditional office or remote setting, here are some practical strategies to promote movement in the workplace: 

• Movement meetings: Encourage walking or standing meetings to break the cycle of prolonged sitting. Or start your meetings by playing a two-minute chair yoga video or give everyone permission to have a quick stand-up and walk around. These sessions not only boost physical activity but also stimulate creativity and interaction.
• Ergonomic workspaces: Design workstations to facilitate movement, with adjustable desks, ergonomic seating, and designated areas for standing or stretching. You can even use everyday essentials as catalysts for movement, for example try placing your pens, notepads and phone just out of reach. 
• Incorporate movement prompts: Implement movement cues by placing decals on staircases, prompting stair use, and use communal spaces such as the kitchen or photocopier area to display movement prompts.

Normalising active work interactions

Being active in the workplace might feel daunting, but just like riding a bike, the more you practice, the easier it gets. 

Imagine starting meetings with a quick ice-breaking movement exercise — a simple stretch, a few shoulder rolls, or even a mini dance to a fun song. This small act can uplift spirits, break down barriers, and make team members feel more engaged and present. 

In a recent virtual workshop with a global software company, the CEO led by example, joining the session with her camera on and actively participating in movement activities. Her genuine engagement set a precedent, creating a comfortable space for everyone to follow suit. 

An active impact on company culture

Integrating movement into company culture, not just individually, is vital and transformative for several reasons.

Firstly, prioritising employee wellbeing and satisfaction boosts productivity significantly. Happy employees are approximately 12% more productive than their less happy counterparts. 

Companies that prioritise employee support and satisfaction witness marked improvements in productivity. Workplace exercise programs enhance time management and workload completion by an impressive 72%, resulting in greater focus, creativity, and overall performance. 

A culture of movement fosters camaraderie and connection among team members. Shared moments of stretching, walking meetings, and collective movement breaks create opportunities for employees to engage beyond tasks and deadlines.

In today’s competitive job market, attracting and retaining top talent hinges on creating an active workplace culture. A company that prioritises employee health, happiness, and wellbeing becomes highly attractive to potential employees seeking a vibrant and engaging work environment.  

Incorporating movement into company culture becomes a compelling selling point when recruiting new talent, showcasing a commitment to fostering professional growth and personal wellbeing.

By challenging the status quo of sedentary work habits and embracing movement, we can foster healthier, happier, and more vibrant workplaces. It’s time to kick the prolonged sitting habit to the curb and pave the way for a more active and dynamic future.

Lizzie Williamson is a workplace wellness expert and author of The Active Workday Day Advantage.