Get Britain Standing in association with Active Working are asking the nation to unite against prolonged office sitting by taking on the challenge to get on their feet. Every year the On Your Feet Britain Challenge dares you to convert ‘sitting time’ into ‘standing time’. Become more active for your health and wellbeing!
The NHS recommends that adults aged 19-64 should try to be active daily in order to remain healthy and do at least 150 minutes of moderate aerobic activity every week. Sedentary behaviour can be dangerous for your health as it increases the risk of type 2 diabetes, heart disease, obesity and weight gain.
Change your commute
Build physical activity into your commute to and from work by cycling or walking (the full journey or part of it with public transport). It will incorporate exercise into your daily routine and count towards the recommended 150 minutes of physical activity a week. You will arrive at work feeling energised, refreshed and have a clear mind. If you live too far from work, drive in and park at a significant distance from the office then walk in.
Take breaks to move
Avoid sitting for long periods of time without moving, instead break them up by going to the kitchen to get a glass of water, going out of your way to put rubbish in a bin further away or simply walk around the office briefly. Stretching can also help to reduce back and neck pain caused by being hunched over in a chair.
Organise team challenges
Arrange team active challenges that will get you more physically active such as going out on a run in your lunch break or a Pedometer challenge to achieve 10,000 steps a day. It can be easier to commit to be making healthy choices when you are doing it as a group.
Don’t email or phone colleagues
When you need to discuss something with one of your colleagues, opt for going to speak to them in person instead of emailing or phoning. This will get you moving and minimise the time you are spent sat down. An email-free day for internal emails could be a fantastic way for a whole workforce to move more and sit less.
Avoid eating at your desk
It’s important to take your lunch break as having a break is beneficial for your wellbeing and provides the perfect opportunity to get active. Steer clear of eating at your desk or sitting in the kitchen for your whole lunch break, instead venture outside for a walk and have a change of scenery. Try making a conscious effort to get up and move for part of your allotted break.