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
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