Sitting for extended periods at a desk—whether in an office or while working from home—has become a common part of many people’s daily routine. However, this sedentary lifestyle can lead to a range of health problems, including musculoskeletal injuries such as neck, upper limb, and back pain, as well as mental fatigue. In today’s workplace, it’s essential for both employers and employees to recognise the importance of regular movement in maintaining both physical health and productivity.
Why Movement Matters for Musculoskeletal Health
When employees spend long hours at a workstation without taking breaks, they may develop aches and pains. Maintaining static postures places strain on muscles, joints, and ligaments, leading to discomfort. Over time, this can result in chronic musculoskeletal disorders, which are among the leading causes of sick days and reduced productivity in the workplace.
Employers should encourage staff to take regular breaks—ideally every 30 minutes to an hour—to stand, stretch, and move around. These short breaks help prevent the physical strain that results from prolonged sitting, improving circulation and reducing the risk of injury. For employees, integrating these breaks into the workday can make a significant difference in their comfort and overall wellbeing.
Creating a Health-Conscious Work Culture
Fostering a healthy workplace culture goes beyond providing health insurance or wellness programmes. It’s about embedding movement into the daily routine. Employers can promote a culture of health and wellbeing by encouraging employees to take regular breaks, stretch, and move around throughout the day. This proactive approach helps to reduce the risk of musculoskeletal injuries and supports overall employee wellness.
Offering ergonomic assessments and educating employees on the benefits of proper workstation setups and posture can also play a critical role. This might include simple tips such as setting up chairs and desks for optimal posture, using sit-stand desks, and offering guidance on reducing strain from prolonged use of display screen equipment (DSE). Tools like reminders and posters in the office—encouraging employees to “Move More” or “Take the Stairs Instead of the Elevator”—can serve as valuable prompts to integrate movement into the workday.
Workplace wellbeing initiatives, such as “Be Healthy and Productive at Work” workshops, can also be instrumental. These programmes often focus on musculoskeletal health, posture, and strategies to improve focus and reduce stress.
Leadership plays a crucial role by modelling these behaviours—such as taking frequent microbreaks and moving away from their desks for lunch—to reinforce the importance of wellbeing.
Incorporating walking meetings is another simple yet effective strategy to encourage movement in the workplace. Walking not only helps prevent musculoskeletal injuries, but it also stimulates creativity by increasing blood flow to the brain, which can boost problem-solving abilities.
Employees should also be encouraged to take lunch away from their desks. This simple act can reduce the mental strain of constant screen time and improve focus for the afternoon.
Employers can take the lead in creating spaces where staff can move freely. For example, a dedicated break-out room equipped with mats, Swiss balls, or even a static bike offers employees a place to stretch and unwind. These spaces provide a healthy alternative to sitting at a desk all day and contribute to a workplace that values and prioritises employee wellbeing.
By integrating these strategies and fostering a supportive environment, employers can create a culture that encourages movement and prioritises employee health, paving the way for a more engaged and productive workforce
Tips for Employees to Move More
Whether you’re working remotely or in an office, moving regularly throughout the day is essential for your health. Here are some practical tips:
Take breaks every 30 minutes to an hour:
Set a reminder to get up from your desk, stretch, or take a short walk. Even a few minutes can help reduce tension and prevent pain.
Stand during virtual meetings:
Standing for short periods during virtual meetings can increase energy, provide a break from static seated postures, and help you stay focused. It’s perfectly acceptable to stretch during meetings, as it can improve comfort and concentration.
Walking meetings:
Walking meetings can boost productivity and creativity. Moving while discussing ideas increases blood flow to the brain, improving cognitive function and focus. This simple change can make meetings more effective and engaging.
Have stretch breaks:
Incorporate regular stretching into your routine. Take a few minutes to stretch your neck, back, and shoulders. This can help reduce discomfort and improve your overall posture. Set reminders on your phone or computer so you don’t forget!
Benefits of Moving More for Employees and Employers
Regular movement isn’t just good for your muscles; it also has numerous physical and mental benefits that improve both individual and company performance:
Improved musculoskeletal health:
Frequent movement helps to prevent musculoskeletal discomfort and injuries. Simple stretches and posture changes reduce strain on the body and keep muscles and joints flexible.
Increased productivity:
Regular breaks can help prevent burnout and improve focus. Employees who take short breaks and move around tend to return to work feeling refreshed and more productive.
Mental health benefits:
Movement helps reduce stress and anxiety. Physical activity releases endorphins, which can boost mood and improve mental wellbeing. Employees who move more are often more engaged and have higher job satisfaction.
Higher energy levels:
Short bursts of activity help increase circulation and oxygen flow to the brain, resulting in increased energy and reduced feelings of fatigue. This is especially important for employees who work long hours or have mentally demanding tasks.
Moving More in a Hybrid Work Environment
The rise of remote work has led to an increase in sedentary behaviour, making it even more important to incorporate movement into the workday. Working from home can often lead to being “chained” to a desk for hours, which can affect both physical and mental health.
Employers can encourage remote workers to move more by offering ergonomic tips for home setups and promoting flexible work hours to allow for breaks. Employees can benefit from the same strategies used in the office, such as standing desks, stretching routines, and regular breaks to walk or stretch.
Final Thoughts for Employers and Employees
Incorporating regular movement into the workday is essential for a healthy, productive workforce. Employers who encourage employees to take regular breaks, stretch, and move more can help foster a culture of wellbeing. This simple yet effective approach not only improves employee health but also boosts productivity, creativity, and overall job satisfaction.
By making movement a priority—through offering workstation assessments, promoting health-conscious work cultures, and encouraging walking meetings—both employers and employees will see the benefits. A small change in routine can lead to significant improvements in both wellbeing and performance. So, take the time to move more, and encourage those around you to do the same. Your body and mind will thank you!
For those looking to enhance workplace health and wellbeing, consider our DSE Services, which include comprehensive DSE Assessments, CIEHF Accredited one-day DSE Workstation Assessor Training, and holistic Wellbeing Workshops. These offerings are designed to create a safer and more productive work environment, addressing not only musculoskeletal health but also overall wellbeing.
