Many of us have the type of job that requires sitting down in front of a desk for varying periods of time. Once we get the day going, it’s difficult to find those pause points for a snack, a bathroom break, or even a stretch.
A recent article1 looked into the correlation between prolonged sitting and various levels of physical activity. It confirms what I think feels intuitive for a lot of us; that the more sedentary life is, the more we need to move to provide a counter balance. They found that people who primarily sit at work need to engage in an additional 15 to 30 minutes of physical activity per day to reach the same level of mortality risk as individuals who do not primarily sit at work. This falls in line with the greater body of evidence and is a good reminder of how important movement is for the human body.
There is no one way of exercise or movement that is better than any other. The general rule of thumb is to start slow and low. If you are not used to any exercise at all, starting off with a 15 minute daily walk is an admirable way to begin. If going out for a walk does not work for your lifestyle, consider a stretching program or joining a low-impact group class such as Tai-Chi.
Beginning an exercise program does not need to be a large financial investment. There are free videos on YouTube and most local libraries, churches, and recreation centers host programs for their community for free.
If you want to splurge on work-out clothes to inspire you to get out there, check out the department to see if there are any free offerings. For example, near me REI will often have hiking or backcountry camping lessons available on a first-come, first-served basis. Other cities have free yoga or pilates classes at their local Athleta or Lululemon stores.
The hardest part about deciding you want to add movement to your day is creating the new habit into your routine. You have to create an environment where performing the new habit is easier than forgetting to do it. For myself, I will post a physical sign that reminds me of my goal somewhere in my view, in a cumbersome way. This has the side benefit of also keeping my team around me aware and they love to keep me in check! I also will double the efficiency by setting an alarm. If I know I have hours of work in front of a computer ahead of me, I will set an alarm and, once I sit back down, set it again. Some like to use fitness apps or wearables to maintain this habit.
If you have the sort of flexibility to be creative with meetings, you may suggest a walking-meeting instead of holding a traditional one in a conference room or office. Being outside and finding movement can also stimulate creativity2 and therefore problem-solving. For those bad weather days, you may take a phone call while pacing up and down a hallway.
Whatever sort of movement you decide works for you, let me warn you, you may inspire others and become a trend-setter. Our bodies crave movement and once you get to enjoying and expecting it, you may find yourself getting others around you to join you. But if you ask me, the more the merrier!!
1 Gao W, Sanna M, Chen Y, Tsai M, Wen C. Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Netw Open. 2024;7(1):e2350680. doi:10.1001/jamanetworkopen.2023.50680
2 Steinberg H, Sykes EA, Moss T, Lowery S, LeBoutillier N, Dewey A. Exercise enhances creativity independently of mood. Br J Sports Med. 1997 Sep;31(3):240-5. doi: 10.1136/bjsm.31.3.240. PMID: 9298561; PMCID: PMC1332529.