The UK Chief Medical Officers (CMOs) have published refreshed physical activity guidelines, reinforcing the growing evidence that regular movement can have significant benefits for both physical and mental health. One of the key messages from the report is the health risks associated with prolonged sitting, particularly for people who spend much of their working day based at their desk.
The good news is that there are simple small steps we can take to help reduce the risks of prolonged sitting.
The CMOs state “ even small amounts of physical activity produce important benefits compared to none, and the benefits steadily increase up to the recommended 150 minutes a week.”
Simple ways to keep you more active during the working day
Stand up, sit down, stand up, sit down, stand up, sit down…. try this a few times you’ll soon feel your leg muscles getting a work out! Challenge your colleagues and encourage them to join you.
Take regular water breaks A small glass by your desk rather than a large water bottle may encourage you to get up more for a refill whist staying hydrated.
Move and stretch at your desk There are lots of quick stretches you can do whilst at work to help reduce muscle stiffness, improve posture and increase energy levels. We offer an interactive and fun Deskercise session to teach simple exercises and stretches you can do at your desk, or anywhere, to help you move more.
Skip the lift, take the stairs If you are based on a high floor, build up to it and get out a couple of floors earlier. Climbing just two or three flights of stairs can make a difference.
Join a lunchtime fitness class We bring Pilates, Yoga or any fitness class to you at your workplace. Make the most of your lunchbreak, and let us bring the classes to you. An easy way to get active during the working day. All you need is a meeting room or space with desks and chairs moved aside.
Key highlights from The UK CMOs’ physical activity guidelines
There have been notable developments in the evidence base for the health effects of sedentary time in adults, with research suggesting sitting time is associated with all-cause and cardiovascular mortality, and cancer risk and survivorship.
For good physical and mental health, adults should aim to be physically active every day. Any activity is better than none and more is better still.”
Adults should aim to minimise the amount of time spent being sedentary and when physically possible should break up long periods of inactivity with at least light physical activity.
Read the full report here to learn more about the latest recommendations
UK Chief Medical Officers’ physical activity guidelines
Taking an hour during your working day to focus on yourself, your body and your breathing is a fantastic way to help reduce stress. Pilates is a ‘mind body’ exercise. You focus on your movements as you go through the exercises and have to think about the muscles you’re working so you engage and work them correctly. This can help clear your mind and worries as you concentrate on your body during the class. There is scores of research and studies which have highlight the benefits of exercise for good Mental Health. 
5) You can do Pilates anywhere
We were delighted to have won Shake it Up Creative’s annual 
It’s great for team building, will energise staff and get the festive spirit going in preparation for your office Christmas party whilst burning a few extra of those Christmas calories! 
With shorter days it’s harder to get our dose of Vitamin D from direct sunlight on our skin. Especially if you commute in the dark. From early April to the end of September most of us get all the vitamin D we need from sunlight. But between October and March we don’t get enough*. So take your lunch break, get outside and go for a walk.
Alcohol consumption may increase a little around this time and your next day headache is a sign you might be dehydrated! NHS guidelines advise about 1.2 litres (six to eight glasses) of fluid every day. TIP: It’s important not to sit all day, so rather than just keeping a litre bottle of water by your desk, use a glass that you physically get up and refill.
Why not do something different for your office Christmas activities and 
As well as burning off a few extra Christmas calories, it’s a great fun team building activity and will energise you in preparation for your office party (or recovery after).
We’ve had a glorious long summer and the sudden drop in temperature means sniffs and sneezes around the office are rife. Try and reduce your risk of catching colds by; washing your hands regularly, staying warm (keep a spare jumper of cardigan in your bag) and avoid snotty tissues on your desk. If your colleague is sneezing next to you, ask nicely that they bin used tissues as quickly as possible!
Life is all about balance and the odd day of indulging yourself is not going to harm you. It’s a fun time of the year after all, and it’s no good for our wellbeing if we spend time stressing about how much we’ve eaten or feeling guilty. So don’t completely deny yourself Christmas treats. Make the most of this festive period and your relaxed office vibes.
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