Workout for the Workplace
Workout for the Workplace
By Jenna Walters, SPT, ACSM-CPT
Prolonged sitting, particularly in the workplace, has dramatically contributed to increased sedentary behavior, with 83% more sedentary jobs since 1950, currently making up more than 80% of the workforce.(1) The average American worker sits for about 70% of the workday, with a high prevalence of jobs in an office environment requiring the use of computers. (2) Minimal physical activity can lead to cardiovascular diseases, type II diabetes, obesity, several types of cancer, musculoskeletal conditions, and increased risk of early mortality.(2)
Though not only physical activity impacts physical health, but it has positive implications on cognitive function, increasing blood flow to the brain. Employees who have higher physical fitness demonstrate increased productivity and work efficiency, enhanced attention, improved mood and energy, more creativity, better stress management, and improved mental health.(3) Just 20 minutes of physical activity can significantly increase concentration and mental focus.(3)
Even quick bouts of activity, integrating fitness during the workday, can help revitalize the body and mind, boost energy, and increase mental stamina to maximize productivity. Here are some ideas to incorporate physical activity into a busy work schedule:
Get up and move! Set a timer to rise from your chair once each hour to perform exercises. Try doing 10 jumping jacks followed by 10 squats for 3 to 5 sets.
Block off specific time slots for exercise in your work calendar and treat them with the same level of importance as any other work-related task. Schedule it into your day, treating it as a non-negotiable appointment.
Use the lunch hour to engage in activity. Take a brisk walk outside, get a quick workout at the gym in the office building, or put on a workout video or use an app to gain a midday energy boost to power through the rest of the workday.
Be an “active commuter”. If available, walk or bike to work or take public transportation. It will increase daily physical activity as well as helping start out the workday energized, enhancing productivity.
Set up your workspace for fitness success. Consider using a standing desk or be seated on a stability ball to increase activity to the muscles and joints, promoting improved posture and blood flow to the brain.
Get social. Join an intermural sports team or running club or attend group fitness classes. In the office, set up fitness challenges with colleagues. Social interaction boosts motivation, making physical activity fun, helping you to stay active.
Engage in activities that you enjoy. Find ways to keep moving that align with your interests, enhancing motivation. This could be jogging, practicing yoga, Pilates, group fitness, sports clubs, dancing, or cycling. Developing a consistent fitness regimen will maintain mental focus and productivity while in the workplace, as well as improve overall quality of life.
References
1. Gremaud, A. L., Carr, L. J., Simmering, J. E., Evans, N. J., Cremer, J. F., Segre, A. M., Polgreen, L. A., & Polgreen, P. M. (2018). Gamifying Accelerometer Use Increases Physical Activity Levels of Sedentary Office Workers. Journal of the American Heart Association, 7(13), e007735. https://doi.org/10.1161/JAHA.117.007735
2. Rosenkranz, S. K., Mailey, E. L., Umansky, E., Rosenkranz, R. R., & Ablah, E. (2020). Workplace Sedentary Behavior and Productivity: A Cross-Sectional Study. International journal of environmental research and public health, 17(18), 6535.https://doi.org/10.3390/ijerph17186535
3. Brown HE, Gilson ND, Burton NW, Brown WJ. Does physical activity impact on presenteeism and other indicators of workplace well-being?. Sports Med.2011;41(3):249-262. doi:10.2165/11539180-000000000-00000