With the cooler months fast approaching it is a good time to think how you can maintain regular physical activity while at work as this can be a time when we slow down and can become more sedentary. Exercise is beneficial to reduce the risk of health conditions like obesity and improve our hinengaro (mental health) to feel good. Here are a few ideas to help.
Get walking
Where possible make walking a priority during your working day and walk with purpose to increase your heart rate. On wet and chilly days consider walking around your workspace every hour, even walking on the spot is good, using the stairs, or parking further away to make you walk more. Challenge your work mates to a daily step total competition to make it fun. There’s nothing like friendly competition.
Move often
Get into a routine of doing head and shoulder stretches throughout the day, especially if you have a desk job to prevent your muscles from tightening. Work on your legs by tapping your toes and moving your foot in circular motion to increase circulation and get the blood flowing.
Workout during your lunchbreak
Mornings and evenings can become too dark in winter, so an another alternative is to exercise during your lunch break. This could be a brisk walk around the block, a bike ride, or aqua activity if you have access. Get your work mates involved too and make it fun.
Plan ahead
Be organised the night before and have your active gear ready to go for the next day to take with you to work. That way you will more likely be active when you are mentally prepared to do it and have the appropriate gear to move.
Walking meetings and fresh air
Where possible have a walking meeting with a work colleague so you can both benefit from movement, fresh air, and being productive while talking work business all at once.
Set a timer
Setting a timer will help prompt you to move before the day gets away which can easily happen to the best of us. Your focus can get absorbed with work and you end up sitting for long periods without any movement, so use this time to get up and about. Try using the toilets furthest away from you, and using a photo copier that will make you walk further too. Every step counts so build up your step count this way.
Organise a team sport at lunch or after work
There’s nothing like some fun and friendly competition at work. There are plenty of social sports competitions you can enter a team into and it's a wonderful way to get to know your work mates outside of work. Another idea is to form a lunchtime walking group. Set routes that are manageable for all walking abilities so you encourage and include anyone that would like to join in.
Use a sit stand desk.
This is a great option to stand more while working and it also has many good benefits like reducing body stiffness, increase productivity, improve mood, and general wellbeing. Ideally you should have a 50/50 split between standing and sitting through your working day.
Remember it’s key to accumulate exercise throughout the day making it more achievable to do and maintain. Sit less, move more, and break up extended periods of sitting.
Health NZ | Te Whatu Ora activity guidelines recommend at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.
For more information check out the physical activity wellbeing area on our WorkWell website. newsletter
For more articles read our February 2024 newsletter
