If you’re reading this article right now, chances are that you’re sitting - at a desk, on a train, in a waiting room... wherever it is you’re likely to be seated and might have already been sitting for a while today.
Advancements in technology are great and have made us a lot more efficient in so many ways, however with this has come a reliance on working at computers and on phones, with the majority of this seated, and for longer periods of time.
It’s worth pausing for a moment and reflecting on how many hours a day you spend sitting down, both at work and in your personal time -
Do you drive or take public transport to work?
How many times a day do you stand up and move around to run errands?
Do you walk outside to eat your lunch or to take a breather?
How many nights a week do you come home after work and watch Netflix all evening?
It’s a bit confronting isn’t it!
Whilst sedentary lifestyles have become common across workplaces, our bodies were built to move. According to the Victorian Health Promotion Foundation, too much time spent seated on a daily basis can put us at a greater risk of cardiovascular disease, depression, obesity, poorer sleep patterns, type 2 diabetes, and even certain cancers. On top of these severe health issues, common side effects include poor posture, lower body issues, digestion problems and a decrease in productivity and energy.
Having identified why we should all be moving more, below are some simple (yet effective!) changes to consider adopting at work and the rest of your life.
Tips to enhance your workspace & workplace
Perform an ergonomic assessment of your workstation and get each team member to also. You can generate a checklist yourself utilising online resources such as from your State’s WorkCover / Safe Work authority, or perhaps source one from an OHS professional.
Source (and use!) an adjustable sit/stand desk. These have been shown to improve posture and circulation, as well as delivering significant productivity benefits. The options available have really come down in price in recent years, including full desks, or options that sit on top of an existing fixed desk.
Position equipment in your office to force yourself to move at regular intervals. Maybe the printer, scanner, another piece of equipment or some stationary could be on another surface?
Take advantage of moments to stretch and be as active as possible. Are you waiting for the microwave or for the kettle to boil? Talking on the phone where you don’t need to take notes? Do some squats, stretches, calf raises or even small dance moves to get your blood flowing and your body moving.
Put in place movement reminders. There are a range of free apps that remind you to move, or you can create calendar reminders every 30 minutes. Try performing a range of small movements each day to keep it interesting, whether it’s walking/jogging in place, jumping jacks, wall sits etc.
Bring your team along for the ride! Organise standing meetings, and if you don’t need to jot down notes, why not push it to the next level and suggest a walking meeting around the block?
Encourage your team to create a lunchtime walking group or challenge one another to do exercises on their breaks. Maybe you could meet for a walk prior to or after work?
If you’re a manager, rotating your team members through roles and responsibilities can help to ensure that they’re all doing a mix of sedentary and active tasks each day.
When reviewing your workplace related activities, it’s a great time to also review the safety of your team. You might like to also check out our article Is Manual Handling An Issue in a Healthcare Practice?
How about out of office hours?
Could you be walking or cycling to work a couple of times a week? Not only can travelling to work like this add to your active time each day, it also flows endorphins to your brain to give you a great start to the day. And it’s environmentally friendly!
Can’t walk or cycle to work? Try parking your car further away from the practice and give yourself 10-15 minutes of walking each way to raise your step count. It can also help you to switch off from work at the end of day.
Some workdays can be so busy and demanding that you don’t have time to move around as much. However, performing NEAT (non-exercise activity thermogenesis) movements when you get home can make up for what you couldn’t do at work. Some NEAT/incidental movements you can incorporate include vacuuming, gardening, or even walking the dog!
Dedicate some time to yourself and engage in some active lifestyle options on a regular basis outside of working hours. Finding activities that pique your interest (as against what might work for other people) can really help. This might include finding a fitness centre that fits your needs, going out dancing with friends, joining a local walking group, or maybe some yoga at the beach, in the park or your own backyard.
Get others involved – be they friends, neighbours or work colleagues! Having a consistent routine will not only help you to hold one another accountable, but also consistently promote a healthier lifestyle for you all.
Obviously, we all have different schedules and lifestyles as well as health goals. The important thing is to pick some activities that interest and suit you, with an emphasis on fun so that being active is sustainable and doesn’t feel like a chore. Whatever you choose, we highly recommend that you and your team look at taking some small steps towards looking after your health, both metaphorically and physically!
The Augmentum team provides a broad range of consultancy and management services, supporting healthcare business owners and decision makers in other key areas such as strategy development and action planning, building effective foundations and teams, keeping your finger on the pulse, and driving growth and success. Get in touch to find out more, or check out our website www.augmentum.com.au.
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