Concerns about a sedentary lifestyle and its negative impact on health are not only related to behaviors and choices in our personal lives. On this subject, professional life also matters a lot. Most of the years of adult life are years of professional activity; Globally, the tendency to be less active increases with age; Work takes up a large part of our days and is a common excuse for not having time for physical activity; Sedentary professional activities, such as working at a desk, have increased significantly over the last few decades.. Desk exercise ‘Desk exercise’ is a concept encompassing the different strategies that can be adopted to reduce inactivity and mitigate the adverse effects of a sedentary professional activity that is often associated also with significant pressure and stress. There are many opportunities and possible interventions that can contribute to increasing movement throughout the working day and thus promote a more active life , which has multiple benefits for physical and mental health, both in the short and long term. They can range from individual initiatives to activities promoted by employers, in the context of occupational health and even team building. The benefits are not just individual. In fact, promoting physical activity in the workplace can, in the long term, contribute to a healthier workforce and potentially reduce the costs associated with health problems related to a sedentary lifestyle. Workplace activity and wellness programs Workplace activity programs are generally well-received and have been shown to be effective in increasing employees' physical activity levels. These can include a variety of activities, from simple step challenges during breaks, exercise rooms in the workplace, group exercise classes in the workplace, easy access to gyms or even organizing sports clubs and team training and participating in challenges and championships. Participation in these activities, which also encourages collaboration, companionship and even support among employees, also increases enjoyment for practicing physical exercise. Therefore, it improves adherence to other physical activities, outside the work environment, which further increases activity levels. Active workstations Using active workstations for exercise increases overall activity levels and decreases sedentary time. These workstations allow movement while working. These can be high-top desks, for standing while working, or desks including treadmills, pedals or other devices that encourage movement while performing normal work tasks. Individual initiative Taking regular breaks throughout the working day and filling them with light, short-duration physical activity is an important action to reduce a sedentary lifestyle. It depends a lot on each one and it also helps to improve productivity. It's common for your smartphone to alert you that it's time to make some movement. It is necessary to comply. Get up, do some stretches, take a short walk around the office, go up and down the stairs, rest your eyes. See here some simple exercises that you can do and recommendations for posture at the desk or get inspired by the illustrations below (pay attention to the supports on the chair if it has wheels). In short The different options of desk exercise are occupational and personal strategies for promoting physical and mental health and a step towards having a healthier workforce. By providing opportunities to include physical activity during the working day, companies play a vital role in improving the health and well-being of their employees, but individual attitudes are also very important. References Gawlik A, Lüdemann J, Neuhausen A, et al. A systematic review of workplace physical activity coaching. J Occup Rehabil 2023;33:550-69. Malik SH, Blake H, Suggs LS. A systematic review of workplace health promotion interventions for increasing physical activity. Br J Health Psychol 2014;19:149-80. Ramezani M, Tayefi B, Zandian E, et al. Workplace interventions for increasing physical activity in employees: A systematic review. J Occup Health 2022;64:e12358. Author : Hugo Vieira Pereira (exercise physiology ) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
