Many people have a desk job and spend most of their working day on a chair. Dutch employees sit for 8.7 hours per working day on average, and 26% of Dutch people aged 15 and over sit for more than 8.5 hours on a working day. The Netherlands has even been called the European sitting champion. CBS Our bodies are not made to sit still for so long, and that has consequences for our health.
And moving really does help. A large meta-analysis with data from more than a million people showed that about 60 to 75 minutes of moderate-intensity activity per day seems to eliminate the increased risk of death associated with sitting a lot. Ekelund et al. That is more than most people manage. The Health Council of the Netherlands advises at least 150 minutes of moderate-intensity activity per week and avoiding long periods of sitting, and only 48% of adults between 18 and 64 meet that guideline. Sport en bewegen in cijfers That is why it pays to get moving more often during your working day as well. How do you encourage that? Eight tips.
1. Standing desks
Replace some ordinary desks with standing desks or height-adjustable desks. That way employees can alternate between sitting and standing. Encourage people to do tasks that don't require sitting while standing. Phoning, reading a report or a quick chat with a colleague can easily be done standing up.
2. A reminder to stand up
Do you find it hard to remember to get up regularly? Use an activity app or the reminder function on your smartwatch, or set an alarm on your phone for every half hour or every hour. This combines well with the movement challenge below.
3. A movement challenge
A movement challenge among colleagues is a fun way to encourage more exercise. Make it challenging but accessible, so everyone wants to join in. Think of a step-counter competition, planking, lunges or climbing stairs. Offer a nice reward, such as an afternoon off or a ticket to an event. Ask your colleagues what they would enjoy.
4. Microbreaks
A microbreak is a very short break to reset for a moment. Short breaks of ten minutes or less give you more energy and make you less tired, according to a meta-analysis of 22 studies. Albulescu et al. You decide what the perfect microbreak is. As long as it is short, you can't go wrong. Examples at your desk:
- Standing up and sitting down on your office chair a few times in a row.
- Push-ups against the wall or leaning on your desk.
- Dips while supporting yourself on your (stationary) office chair.
- Alternately stretching and lifting your legs.
- Walking to the coffee machine or the printer on another floor.
5. An exercise ball for variety
You can use an exercise ball now and then instead of your office chair. On a ball you are more inclined to move, for example by bouncing gently or rotating your hips. Make sure your knees are roughly level with your hips. Don't sit on a ball all day, as that can cause back problems. For example, swap your office chair for the ball for an hour.
6. Encourage moving together
Moving together is more fun and easier to keep up. Go to the gym together, go for a run, walk during lunch or go cycling together. For example, start a running or cycling club for employees, or sign up together for a run and train for it together.
7. Walking meetings
Don't always meet in a meeting room; try meeting while walking outside. You get some fresh air, you move, and you even come up with better ideas. Researchers at Stanford University showed that people come up with more creative ideas while walking and just afterwards than while sitting. Oppezzo & Schwartz
Do look critically at which meetings are suitable. With more than four people it becomes impractical, and if you need to take notes or want to show a presentation, walking is less handy. So decide per meeting whether walking is a good option.
8. Set a good example yourself
As a manager, you are a role model. Take the stairs yourself, stand up while phoning and suggest a walking meeting. Then your employees will feel free to do the same.
Interrupt your sitting regularly
Whether you wobble on an exercise ball, hold a walking meeting or do a few squats between two meetings: your health doesn't have to suffer from a desk job, as long as you interrupt your sitting regularly. Preferably do it every half hour, and at least every hour. Involve your colleagues for extra motivation. How do you encourage movement in your team?
Also read: tips for more vitality at work.
About this article: written by Lisa Huiskamp and updated by the editors of Alles over bevlogenheid.
