Many workers spend their eight-hour office shifts planted firmly in a desk chair, with few breaks. But it may be time to rethink those habits.

Recent research suggests sitting for long periods every day without moving can be just as bad for long-term health as smoking or obesity. In fact, too much sitting has been linked to an increased risk for high blood pressure, unhealthy cholesterol levels and abdominal weight gain, among other health concerns.

The solution: breaking up the day with movement breaks. Even a few short, 5–10-minute stretch breaks or quick walks around the office throughout the day can help improve health.

By making it a priority to stand up and move a little every hour or so, you can stretch your muscles, get your heart pumping and improve blood flow. Pushing aside the desk chair for a few minutes throughout the day can also help reduce the risk of joint pain from sitting in one position for too long. 

Bring Energy Back to the Workplace

This fall, encourage staff to get up and get moving by integrating an office-wide movement challenge. Challenge programs offer multiple benefits, including:

• Raising awareness about the health benefits of movement
• Adding a sense of fun and accountability around exercise
• Providing a platform for staff to build friendships with members from other departments

Workplace challenge programs can be either simple or elaborate. The point is to get employees moving.

Workplace Movement Challenge Ideas
Consider making Fridays a designated “walking lunch” day. Scout out accessible and safe nearby walking routes, perhaps to a nearby park, where staff members can enjoy getting steps in during their lunch breaks. Send out maps marking the routes for staff, and encourage everyone to join in.

For a more high-tech option, set up a fall fitness challenge for the whole office. Encourage staff to log their daily steps using wearable fitness trackers. Offer varying prize levels for achieving a certain number of steps per day, per week or per month. You can even invite employees to voluntarily chart their step totals on a weekly progress report that’s visible to everyone, as a way to motivate participation and encourage friendly competition.

Alternatively, encourage daily desk habits that help get employees moving in small but powerful ways. Invite staff to set hourly alarms on their phones as a reminder to stand up and take a stretch break. To introduce the idea and get staff into the habit, consider announcing the breaks over the staff intercom.

During these sessions, lead employees through guided “desk stretch” sessions with tips for stretching the upper back, neck, arms and other areas most likely to feel strain from hours of sedentary computer work. Or, establish scheduled “desk workout” breaks, where you guide employees through simple chair-based exercises, including leg lifts, neck and ankle rolls, and seated jumping jacks.

You can also look for ways to encourage staff to get more movement in as they arrive and leave for work each day. Hang signs suggesting taking the stairs rather than the elevator or parking at the back of the parking lot, as a way to log more daily steps.

In a few short weeks, these new movement routines will likely become second nature for staff — leading to a fun, health-focused, more active fall for everyone.

Ready to get your staff moving? Help employees chart their movement challenge progress with a wearable fitness device. Blue365 has bulk discounts on devices from Garmin and Fitbit.