Get Active at the Office
A recent study shows that the average British office worker spends more than 2 months of the year slumped at their office chair! With just under a third of workers taking a lunch break and 95% saying they don’t see any sunlight in the winter months, it’s not surprising that working long hours leads to a sedentary lifestyle!
Inactivity and leading a sedentary lifestyle can not only double your risk of many Chronic illnesses such as Cardiovascular disease, Stroke, Cancer and Type 2 Diabetes, but it can also impact your Mental Health and Well-being and can create many Postural problems.
Being more active during the day can massively improve your Health, Happiness AND make you more alert and productive at work.
So, if you are one of those who sit at a desk all day, here’s some tips to try.
Are you sitting Comfortably?
Making sure your desk, chair, monitor and telephone are all set up correctly. Your back should be supported, your feet should rest on the floor and your arms horizontal whilst typing. Sit upright and try not to slump.
Keep Active during the day
At least every hour, try to get up and move away from your desk – even if its just to go to the loo or make a drink.
Take a lunch break
Even a 20-minute break outside in the fresh air will give you a mental boost and you’ll come back to your desk feeling refreshed re-energised and more productive.
Make the Most of your Commute to work
If you know you are going to be completely inactive during office hours, make your journey to and from work as active as possible. Walk or cycle to work, park further away or get off the bus a couple of stops earlier so you at least get some of your daily steps in.
Get your colleagues on board
Set up a team challenge, get a lunchtime walking group together or arrange to go to the gym before or after work. Being part of a like-minded group of co-workers can really motivate you all to keep active.
It’s not just employees that can benefit, a Healthy workforce makes Happier workers, which will not only be more alert, productive and increase staff morale, but will be less likely to have time off due to illness. So, get the bosses on board too!
Exercise for Mental Health and Well-being
We know how exercise improves our general Health and Fitness, but along with the physical benefits, exercise can also have a huge impact on your mental health and well-being. Exercise is not only great for the body, but also great for the mind. It’s a mood changer!
There’s a strong link between being physically active and improved mental well-being, especially when we learn that depression is strongly associated with illness and even cardiovascular mortality. People who engage in regular exercise at any intensity are less likely to suffer from mental health problems and there’s a vast amount of research showing that exercise can be as effective as medication when it comes to treating certain conditions.
Physical activity is proven to have positive effects on:
Physical activity that is practised as a group also helps enormously in combating social isolation. During a group activity – such as running, classes, dance, team sports, etc. a person is included and engaged in a group of like-minded people. This helps improve motivation levels and alleviate stress and anxiety.
Exercise really can make you feel better WHATEVER your mood is: Motivated, Tired, Angry, Sad or Stressed, so make sure you plan your workout accordingly. Although you may have a training plan to follow or a class you regularly attend, if you’re not on top form that particular day, change your usual workout for something else to suit your mood. There’s really no point in doing a workout that you’re not going to enjoy as it will only worsen your mood if you fail. If you tailor your workout to your emotional needs rather than physical needs, you’ll not only avoid a meltdown but you’ll enjoy the session much more!.
There’s no point in enduring a gruelling run if you’re feeling really tired – go for a brisk walk instead. If you’re feeling angry or stressed, do some weightlifting or boxing (you’ll give your best punches!). But if you’re feeling at your best that day – give it all you’ve got!.
Sometimes the hardest part of a workout is actually getting started, but lace up your trainers, take a deep breath and just do it – I guarantee you’ll feel better for it!.