The paradox of having to exercise in sedentary offices | Get information

The physical activity paradox in the workplace refers to the tension between an individual’s need to remain active to stay healthy and the design of many work environments that encourage sedentary behavior. According to a study published in the journal Journal of Occupational Health (2021), people who work in office spend an average of 75% of their workday sitting, which is associated with an increased risk of cardiovascular disease, diabetes, and obesity.

This paradox highlights the urgent need to redesign workspaces as they play a critical role in encouraging or limiting physical activity among company employees. Office redesign can eliminate a major health risk for workers: a sedentary lifestyle, which is one of the leading causes of death worldwide.

Traditional office spaces with fixed desks and comfortable office chairs promote sedentary behavior, which can have negative health consequences. In contrast, office design that allows for more open spaces and mobility between them can significantly improve the physical and mental well-being of staff. One of the most effective strategies is to use adjustable desks that allow you to alternate between sitting and standing positions. It has already been proven that this flexibility can reduce overall sedentary time and improve posture, which is beneficial for cardiovascular and muscle health. Additionally, furniture placement can affect activity levels. For example, placing printers and other shared equipment away from desks encourages interruptions that disrupt prolonged sedentary behavior.

The use of stairs instead of elevators can also be encouraged through architectural design. Attractive and accessible staircases accompanied by motivating signs can increase regularity of use. Activity areas equipped with treadmills, exercise bikes or areas for stretching and light exercise also encourage physical activity during work breaks. Additionally, outdoor spaces such as gardens or patios can be designed to allow for walking during breaks.

What to do at work

Despite the health risks associated with restricted movement in office work, there are no recommendations for physical activity in the workplace. However, just recently an article was published in the magazine. British Journal of Sports Medicine which is a practical guide to physical activity in the workplace based on the FITT formula, which takes into account frequency, intensity, time or duration and type of activity.

In terms of frequency, it is recommended to focus on safe movement, avoid long periods of sedentary behavior, and alternate sitting time with breaks of movement or leisure time physical activity of 15 to 30 minutes. Regarding intensity, it is important to perform safe and reasonable activities using common sense, avoid prolonged static tension and sustained high-intensity efforts, and encourage moderate-to-vigorous intensity activities during leisure time. For a certain time or duration, it is recommended to avoid long periods of sedentary behavior and generally encourage physical activity, especially during leisure time. Finally, in terms of type of activity, exercises such as walking, yoga and other methods to promote safe movement are suggested, as well as restorative activities such as stretching or exercise breaks. attentiveness. It is also a good idea to ask yourself if you feel comfortable and safe during the activity and thus avoid high-risk activities that could lead to some type of injury.

It is therefore clear that workplace design and employee behavior are key to promoting physical activity in this environment. However, other very important aspects should not be overlooked. We refer to the influence of organizational culture, company norms and policies, incentive and reward strategies, and psychosocial and facilitative barriers, among others. Let’s take an example of how clothing expected of workers may or may not make it easier to move around the office. Another example is the dynamics of meetings; If the tradition is to do them while sitting in a conference room, do them in a more informal setting while standing, or even discuss work topics while taking a short walk outside the office.

In conclusion, the physical activity paradox highlights the urgent need for specific guidelines for different contexts; and are based on scientific evidence, but today there are still many gaps. Although these research gaps have been closed, the practical recommendations based on current knowledge that we have already mentioned should serve as guidance for employees and employers as they can be excellent public health allies. Clarifying how to resolve this paradox is an important step in protecting the health and well-being of workers.

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