Back in hunter-gatherer times, humans walked approximately 20,000 steps in a day, maybe more. One study of the Hazda people found that the men walked about 20,000 while the women walked about 11,000. Meanwhile, according to the Mayo Clinic, the average American barely walks 3 or 4k steps in a day. Oh, the beauty of modern-day conveniences, right?
This tendency toward a sedentary lifestyle is particularly prevalent among those who work in office environments, where it’s all too easy to sit at your desk all day and barely move a muscle, except for those typing fingers. Unfortunately, this trend is bad for not just your physical health but also your work performance.
When you spend too much time sitting, your risks for cardiovascular disease and other health issues go up. Those things impact your mental agility and your ability to work efficiently. Good old WHO suggests that it’s very important to incorporate regular physical activity into your workday to mitigate these potential issues and improve overall health.
If you’re an adult between the ages of 18 and 64, aim for at least 2.5 hours of movement every week. Keep reading as we get into the nuts and bolts of why moving your booty is so beneficial.
Physical Activity Improves Mental Health
If you struggle with any sort of depression or anxiety, you’ve probably been told to get outside and walk as a way to help manage your symptoms. Well, that’s not just because fresh air smells lovely. (In some areas, let’s be real, is there really any fresh air to be had?) No, this is because when you exercise, you release happy chemicals called endorphins.
These little gems are natural mood elevators and painkillers, and by moving your body (indoors OR outdoors), you trigger a cascade of those chemicals, which can significantly improve your symptoms.
Of course, this also leads to better work performance because cognitive function is enhanced, you’re more productive, and you’re more resilient against mental fatigue. Plus, there are physical boosts, like improving blood sugar levels, cholesterol, and blood pressure—all things that are heavily impacted by sitting all day.
Physical Activity Improves Energy Levels
This is science, friends. It’s been proven that more movement equals more energy. Regular physical activities like cycling, brisk walks, and light stretches can all boost your metabolism. This leads to better energy management throughout your day, which is extra important to manage common daily dips (like the urge for that post-lunch nap).
So, how does it work exactly? It’s a twofold process. When you’re physically active, you enhance how efficiently your cardiovascular system works, and in turn, it gets better at delivering vital nutrients to your brain and muscles. Ergo, more energy! Not only does that improve levels of alertness, it can also help mitigate that lethargic feeling that results from too much sitting and not enough standing. By better managing your energy spikes, you improve your job performance, too.
Let’s imagine, for instance, you’ve been hitting the to-do list hard, sitting at your desk for several hours. You eat lunch, and suddenly, you feel ready for a nap. While you could reach for another cup of coffee, you would be better served by taking ten minutes for a quick stretching or walking session to reinvigorate yourself and reduce that lethargic feeling.
Not only do you wake up your body, you perk up your mental focus, too. It also helps break up the monotony of the day, leading to more productive work and a renewed sense of vigor and enthusiasm.
The even better news is if you make this a daily habit and condition your body to manage your energy better, you’ll find yourself experiencing those mid-day slumps less and less frequently and note big improvements in your overall energy levels. Creating sustained energy improves your work performance by making everything feel a little less daunting and a tad more manageable.
Physical Activity Helps Manage Stress
Though things like running can give you that good old runner high, the truth is that not all exercises are equal when it comes to managing stress effectively. Some forms of exercise tend to be better in that regard, largely due to hormonal responses that get triggered during certain types of exercise. For instance, tai chi and yoga can be very effective because the focus is on breath control and meditative movements, creating mindful physical movement.
This packs a power punch against stress by helping you to better focus on the here and now and detach from anxiety and worry. Integrating forms of exercise like these can be a great addition to your stress management tool kit. Even better, mindful exercises can also improve mental clarity and decision-making, as well as patience. Who couldn’t use more of both of those at work, hmm?
Walking outdoors can also be a great way to manage stress, for many of the same reasons yoga and tai chi are beneficial. Plus, walking is easy!
But what about those hormones? One of the reasons yoga and tai chi can be so helpful is that they regulate adrenaline and cortisol, the body’s stress hormones. This, in turn, increases your sense of control and calm, reducing overwhelm and making it easier for you to handle your tasks and workload with efficiency. You also reduce your chances of making mistakes, which in some industries can truly be life or death.
Companies that prioritize a culture of wellness might encourage their teams to do a 15-minute tai chi session instead of venting at the water cooler after a hectic round of meetings. Not only does making small tweaks like this improve workplace morale, but it also improves focus and fosters a more supportive workplace.
Plus, it’s great for productivity. A daily work routine that prioritizes physical activity improves both personal and professional performance and well-being, making it a win-win for everyone. And with so many lines getting blurred these days between remote and hybrid work models and home offices, a regular practice of physical activity is even more vital for well-being.
Practical Tips to Move More in Your Work Day
Luckily, moving your booty more throughout your work day doesn’t have to be daunting. You can start with baby steps, and all those baby steps ultimately add up to big gains. Below are some ways to get started.
- Take mini breaks- you can do some stretches, walk around the office, and give your body a little shaky shake. Wake up your circulation and reduce fatigue and stiffness so you can better focus on finishing your work day strong.
- Get a standing desk. Alternating sitting and standing throughout the day can keep you energized and improve your risk of injury. Sitting for too long weakens your muscles and your brain, so mix it up.
- Walk and talk- instead of doing sit-down meetings in a conference room, schedule walking meetings. Not only will you ramp up creativity, you’ll get your steps in too.
- Use timers. Set a timer on your phone or computer every hour to remind you to get up and get moving. You can time your mini-breaks this way so you never miss them. Drink some water, too, while you’re at it!
- Park farther out—though it’s always tempting to look for the closest parking space, parking far away will force you to move more both at the start and end of your day, and every little bit helps!
- Take the stairs—again, though it’s tempting to use the elevator, challenge yourself to take the stairs whenever possible. You’ll improve your cardiovascular health and get your steps in.
- Hybrid lunch break—instead of parking your rump in your office or the cafeteria to eat, take a walking lunch. Choose foods that are healthy yet easy to eat while moving. Or split your lunch break in half and use the last half to walk or do something active. Your body, brain, AND digestion will thank you.
As you can see, making physical activity a priority in your workday is good for your physical health and a catalyst for better productivity and mental acuity. Just a little exercise each day can build a healthy habit that impacts your mental well-being increases your energy levels and improves stress.
In the era of hybrid and remote working, it is more important than ever to maintain strong boundaries to protect your health and wellness while increasing overall performance and contentment at work. We all want to feel, think, create, and perform at our best. So move your booty, friends. Make it a habit. Reap the rewards.
