Active Workplaces

A recent survey states 30.7% of Surrey residents (adults) are not achieving the Chief Medical Officer’s physical activity guidelines of 150 minutes a week. But what is more, research has suggested that even those who achieve the guidelines are still subject to the harmful effects of sitting too much.

Sitting for long periods is thought to slow the metabolism and encourage the build-up of visceral fat (fat around our organs that we can’t see). This, in turn, affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

With 60% of our waking hours spent at work, that is likely to be a lot of sitting and these levels of inactivity are a real cause for concern.

Encouraging and creating active workplaces is therefore key to enhance the physical and mental health and wellbeing of Surrey’s workforce. The following backs this up

• The annual cost to UK businesses from inactive staff is £6.6 billion.
• Physical activity in the workplace reduces absence by 20%.
• Physically active workers take 27% fewer sick days.
• The return on investment for physical activity in the workplace programmes is up to a £34 return for every £1 spent.

Below is more information and advice on how you can be active in the workplace

7 minutes of stair climbing can have the same physical and health benefits as 7 minutes of vigorous physical activity! Using the stairs, even just for a couple of levels, can count towards your weekly activity goals. Making stair use a habit can improve heart health, strengthen muscles and joints, as well as boosting focus and productivity.

To get started, why not try:
•    Skipping the lift once a day - start with one or two floors and build up gradually
•    Using stair breaks between tasks or meetings to keep your body active
•    Challenging yourself to take the stairs for a week and track how you feel

Walking meetings can increase creativity by over 80%, helping teams to generate more original and innovative ideas, solutions and concepts. By replacing seated meetings with walking ones, you can increase your weekly physical activity, reducing risk of disease and enhancing mental wellbeing in the process. To get the most out of moving meetings, here are some tips:

• Let people know in advance: In your calendar invite, you could include a note like “Feel free to walk or move during this catch-up” or “I’ll be walking while we chat - join me if you’d like.”
• Dress appropriately: Remind participants to wear comfortable shoes and weather-appropriate clothing if the meeting is outdoors.
• Plan your route ahead of time: Choose a path that’s quiet and avoids frequent road crossings. Think about how long you want the walk to be.
• Be mindful of pace: Walk at a comfortable speed for everyone. It’s about movement, not a workout.
• Capture key points: Bring a small notebook or use a voice memo app to jot down anything important.
• Use headphones: They’ll make it easier to talk while walking, especially if you're on a phone call.

Some meetings may not be suitable for a walking meeting. They tend to work best when:

• It is a one-to-one or small group meeting
• When you are looking to brainstorm ideas
• When there isn’t a need to share screen or take detailed notes
• The focus is on discussion rather than decision-making

Active commuters reduce their risk of type 2 diabetes by 30%, their risk of depression by 22.5%, and their risk of anxiety by up to 22%. Even combining walking with public transport helps reduce stress, improve mood and prevent ill health. These tips can make help to include active travel in your commute:

• Get organised the night before: Laying out clothes, packing your bag, and checking the weather can help you stick to your plan.
• Choose gear that works for you: Comfortable shoes, supportive socks, and a well-fitting rucksack make a big difference.
• Use public transport creatively: Getting off a stop early and walking the rest adds movement to your day without a big time
• Start small and build up: You don’t have to do the whole journey actively. Walking part of the way or cycling once a week is a great start.
• Buddy up with someone: Travelling actively with a colleague or friend can help you stay motivated and make the journey more enjoyable.
• Plan your route ahead of time: Use a walking or cycling planner to find safe, quiet paths. Your active route might be different from your usual driving route.
• Give yourself enough time: Estimate how long your journey will take so you’re not rushed or stressed.
• Think about safety: If you’re cycling, wear a helmet and use lights and reflective clothing - especially if travelling in low light during winter months.

Did you know we have to engage at least 100 muscles to stand up and 200 muscles to take one step?

Long sitting periods can increase the risk of type 2 diabetes, heart disease, and some cancers. Light movement - even standing - can make a big difference. Just 15 minutes of movement a day can reduce stress by 15% and boost productivity by 32%. Even short breaks help reset your mind and body.

One way to break up sitting is by making use of standing desks (or an ironing board!). Using a standing desk can offer a range of health benefits including burning more calories than sitting, lowering blood sugar levels, reducing back pain, and improving mood, energy, and even productivity.

The key is to avoid standing or sitting all day - alternating between the two is most effective. Research suggests a sitting-to-standing ratio of 1:1 or 1:2 works best, meaning for every one to two hours spent sitting, aim to stand for about an hour. Switching positions every 30 to 60 minutes can help maintain comfort and energy throughout the day. Here are some tips for using standing desks:

• Set up your desk properly: Keep your screen at eye level and your keyboard just below elbow height to avoid neck and shoulder strain.
• Build up gradually: If you're new to standing at work, start small and increase your standing time over days or weeks. Aim for 2 hours a day, working up to 4 if it feels right.
• Avoid locking your knees: This can reduce circulation and cause discomfort. Stay relaxed and shift your weight occasionally.
• Alternate regularly: Switch between sitting and standing every 30 to 60 minutes to stay energised and avoid stiffness.
• Stretch during transitions: A quick stretch or short walk when changing positions can help refresh your body and mind.
• Listen to your body: If you feel discomfort, adjust your posture or take a break - comfort is key to making sit-stand working sustainable.

Stretching at your desk helps reduce muscle stiffness, improve circulation, and ease tension from sitting or standing in one position for too long. It can also boost focus and energy, making it easier to stay productive throughout the day. Download the stretches you can do by clicking this link.

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