Workout @ Work
The 30th of September marks the end of the Chartered Society of Physiotherapy's (CSP) W@W project. They have teamed up with employers to try to improve our wellbeing and health at work. So many working days are lost each year due to musculoskeletal conditions and illness, many of which could be improved or cured by changing some simple work-based habits. Staying active and healthy can also improve your mood, boost performance and reduce stress.
What can you do at work?
- Take the stairs.
- Go for a brisk walk or jog at lunch.
- Stand for some of your meetings, or walk if you can.
- Try to get some natural light exposure and fresh air during your working day, even if only for ten minutes.
- Buy a desk (or negotiate with your manager to get one) that raises so that you can choose to stand for some of your day.
- Make use of lunch-time classes such as yoga or relaxation or try to go to a class straight from work.
- Set an alarm on your computer or phone for every 20 minutes or half an hour. Each time the alarm sounds try to get up and walk around your desk, or across the office.
- Park a bit further away from your building, get off the bus or train one stop earlier to increase the time you have to walk or push yourself to work.
- Use household items such as water bottles or tins, or take small hand-weights into work that you can use when you have a break.
- Aim to drink around 2 litres of fluid per day and avoid fizzy, sugary and caffeinated products. Having a water bottle next to you can make it a lot easier.
- Download a free app such as My-Fitness-Pal or use the in-built services on your phone or tablet to stay healthy and count your steps. Measuring progress is a proven way of staying on-track and keeping motivated.
- Chat to your colleagues and try to encourage each other. Healthy competition can be useful for some people if it is supportive.
- Try to reduce the temptation in the office by sacrificing some of your 'cake' or 'treat days'. Make it once per month, or substitute for healthier treats.