Be honest, how long do you sit at your desk for without moving? With our current working from home arrangements, some of us may be sedentary for longer than we should be.

According to a study by the British Heart Foundation in 2018 – the average UK worker is sedentary for 9 hours per day.

Did you know that you really should move for 1-2 minutes every 30 mins?

Make the changes to your routine TODAY, not next week – who says you have start new things on a Monday? You will reap the physical and mental wellbeing benefits.

Did you know that by being active for at least 150 minutes each week you have:

  • A 30% lower risk of early death
  • Up to a 35% lower risk of heart disease and stroke
  • Up to a 50% lower risk of type 2 diabetes
  • Up to a 50% lower risk of colon cancer
  • Up to a 20% lower risk of breast cancer
  • Up to 83% lower risk of osteoarthritis
  • Up to 68% lower risk of hip fracture
  • Raised your energy levels
  • Helped maintain healthy weight
  • Improved your strength, balance and coordination

Be active HOW and WHEN it suits you but PLAN IT – put it in your diary and do it.

Planner to make sure youre active

Can you exercise at the same time as colleagues? Remind each other you have to do it; keep a log or set a target to challenge each other? Please share your workplace challenges!

If you like to start early - there are 1000s of 10-15 min routines online (share your favourites!) or take the fake commute - when you would be travelling, use the time for a walk/wheel, run or cycle round the block.

If you need a bit of time to get going but have the flexibility to be active in the daylight, use your time differently and if like me, you’re working from home, 3 things:

  1. Climb the stairs a few times to mirror a day out of the home – do it while the kettle is boiling!
  2. Stand or walk around the room using your phone for calls, video meetings or reading emails.
  3. Stretch at your desk and sit up straight every time you catch yourself slumping, engage your core muscles.

Office workers who sit at a desk for eight hours a day and spend more than three hours without stretching, double their risk of developing deep vein thrombosis (DVT), according to research.

So, if you are going to be seated for long periods - you may want to get one of these from RBR https://www.rbractive.com/ because it increases blood flow to your lower limbs and reduces your risk of developing a DVT.

I’m very happy to share access to a bank of free Workplace Movement downloadable resources including policy templates, advice sheets and guides, business case information, posters, infographics, campaigns calendar, signposting to external resources and more – send me a message if you’d like to find out more.

 Contact [email protected]