In today's sedentary work culture, where many people spend hours sitting at desks, regular movement at the office has become more crucial than ever. The human body is designed for motion, and prolonged sitting periods can harm our overall well-being and productivity.

Incorporating regular movement into the work routine is essential for maintaining good physical health, improving mental clarity, reducing the risk of chronic diseases, and enhancing the overall quality of life.

In this article, we will explore the significance of regular movement at the office and discuss the benefits it offers for both employees and employers.

The Risks of Prolonged Sitting at the Office

Sedentary Lifestyle and Health Risks

In our modern work environment, where many individuals spend most of their day sitting at a desk, the prevalence of a sedentary lifestyle has become a significant concern. Prolonged sitting and a lack of regular movement can have severe implications for our health and well-being.

Research has shown that a sedentary lifestyle, characterised by extended periods of sitting and minimal physical activity, is associated with a range of health risks. One of the primary concerns is the increased risk of obesity. When we sit for long durations, our energy expenditure decreases, and our metabolism slows down. This can lead to weight gain, as the body burns fewer calories compared to when we engage in regular physical activity.

Furthermore, a sedentary lifestyle has been linked to a higher incidence of cardiovascular diseases. Sitting for prolonged periods can negatively impact blood circulation, leading to an increased risk of high blood pressure, heart disease, and even stroke. The lack of movement also affects the body's ability to regulate blood sugar levels, contributing to a higher likelihood of developing type 2 diabetes.

In addition to the risks mentioned above, a sedentary lifestyle can have adverse effects on musculoskeletal health. Sitting for long hours can lead to poor posture, weakened muscles, and increased tension in the neck, shoulders, and back. Over time, this can result in chronic pain, stiffness, and musculoskeletal disorders such as backaches and neck strains.

Impact on Productivity and Focus

Sitting for extended periods not only poses health risks but can also have a significant impact on productivity and focus in the workplace. When we remain sedentary for long durations, our cognitive function and mental clarity can suffer.

Prolonged sitting has been linked to reduced productivity levels. Remaining in a seated position for hours without movement can lead to feelings of lethargy, fatigue, and a decline in energy levels. As a result, our ability to concentrate and stay focused on tasks may diminish. The lack of physical activity can also contribute to a decrease in motivation and overall work engagement.

In contrast, incorporating regular movement into the workday has been shown to enhance mental clarity and cognitive function. Engaging in physical activity prompts increased blood flow and oxygen delivery to the brain, resulting in heightened alertness and improved mental acuity. This boost in brain function can lead to better problem-solving skills, creativity, and overall productivity.

Movement breaks, even as short as a few minutes, can provide a mental reset and help combat the mental fatigue that often accompanies prolonged periods of sitting. Stepping away from the desk, stretching, or engaging in light physical activity can help clear the mind, alleviate stress, and increase mental focus upon returning to work tasks.

Benefits of Regular Movement at the Office

Improved Circulation and Energy Levels

Regular movement at the office provides numerous benefits, including improved circulation and increased energy levels. When we engage in physical activity, our blood flow increases, delivering essential oxygen and nutrients to our muscles, organs, and brain. This enhanced circulation boosts energy levels, leaving us feeling more alert, focused, and ready to tackle tasks with renewed vigour.

Reduced Muscle Stiffness and Discomfort

Prolonged sitting can lead to muscle stiffness, joint pain, and overall discomfort. However, regular movement counteracts these issues by promoting flexibility and alleviating muscular tension. Incorporating stretching exercises and movements throughout the day helps to keep the muscles engaged, preventing them from becoming stiff and sore. By incorporating regular movement breaks, individuals can reduce muscle stiffness and discomfort associated with prolonged sitting.

Enhanced Posture and Musculoskeletal Health

Movement plays a vital role in maintaining good posture and promoting musculoskeletal health. When we sit for extended periods, we place increased strain on our muscles, joints, and spine. Regular movement, such as walking, stretching, or engaging in active breaks, helps to alleviate this strain and reduce the risk of musculoskeletal disorders. By integrating movement into the work routine, individuals can improve their posture, strengthen supportive muscles, and reduce the likelihood of developing chronic pain or discomfort.

Improved Mood and Mental Well-Being

Regular movement at the office has a positive impact on mental health and overall well-being. Engaging in physical activity stimulates the release of endorphins, often referred to as "feel-good" hormones, which can help alleviate stress, improve mood, and enhance overall mental well-being. Incorporating movement breaks into the workday provides an opportunity to refresh the mind, reduce mental fatigue, and promote a sense of well-being. By prioritising regular movement, individuals can experience improved mood, reduced stress levels, and increased mental resilience.

Strategies for Incorporating Movement at the Office

Taking Regular Breaks

Taking regular breaks throughout the workday is essential for incorporating movement and combatting the negative effects of prolonged sitting. Encourage employees to take short breaks every hour to stand up, stretch, and move around. These breaks provide an opportunity to increase blood flow, relieve muscle tension, and re-energise the body and mind.

Desk Stretches and Exercises

Desk stretches and exercises offer a convenient and effective way to incorporate movement into the office environment. By taking a few minutes to stretch and exercise at the desk, individuals can counteract the negative effects of prolonged sitting and promote better physical well-being. Here are some simple stretches and exercises that can be done right at the desk:

• Neck Stretches: Gently tilt the head to the side, bringing the ear toward the shoulder, and hold for 15-30 seconds on each side. Repeat the stretch by tilting the head forward and backwards to relieve tension in the neck and upper back.
• Shoulder Rolls: Shrug the shoulders up toward the ears, then roll them backwards in a circular motion. Repeat this exercise for 10-15 seconds, then reverse the direction and roll the shoulders forward.
• Upper Back Stretch: Interlace the fingers in front of the chest, palms facing away. Slowly push the palms forward, rounding the upper back, and hold for 15-30 seconds. This stretch helps counteract hunching and promotes better posture.
• Seated Spinal Twist: Sit tall in the chair, cross one leg over the opposite knee, and gently twist the torso toward the crossed leg. Hold the twist for 15-30 seconds, then switch sides. This exercise helps release tension in the back and improves spinal mobility.
• Leg Extensions: While seated, extend one leg forward, keeping it parallel to the ground, and hold for a few seconds. Lower the leg and repeat with the other leg. This exercise helps activate the leg muscles and promotes blood circulation.
• Desk Push-Ups: Stand a few feet away from the desk and place your hands shoulder-width apart on the edge of the desk. Step back to an angle and lower your chest towards the desk, then push back up. This exercise strengthens the upper body and engages the core muscles.

Active Meetings and Walking Breaks

Encourage a culture of movement by incorporating active meetings and walking breaks. Instead of gathering around a conference table, suggest conducting meetings while taking a walk or standing. Walking breaks can be taken individually or as a team, allowing one to get moving and engage in light physical activity. These active breaks not only promote movement but also encourage collaboration and creativity.

Ergonomic Workstation Setup

An ergonomic workstation setup is essential for promoting movement and supporting better posture in the office. It involves creating a workspace that is ergonomically designed to optimise comfort, productivity, and overall well-being.

One of the key elements of an ergonomic workstation is an adjustable standing desk. These desks allow users to switch between sitting and standing positions, encouraging movement throughout the day. By alternating between sitting and standing, individuals can avoid prolonged periods of static sitting and engage different muscle groups. This promotes blood circulation, reduces the risk of musculoskeletal issues, and increases energy levels.
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In addition to adjustable desks, ergonomic chairs play a vital role in supporting proper posture and reducing strain on the body. These chairs are designed with features such as adjustable height, lumbar support, and armrests, which help maintain a neutral spine position and provide optimal support for the back, shoulders, and neck. By using an ergonomic chair, individuals can alleviate pressure on the spine, minimise discomfort, and improve overall sitting posture.
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Furthermore, incorporating other ergonomic accessories can enhance the movement-friendly setup. For example, standing desk converters and monitor stands contribute to a more comfortable and aligned workstation. These accessories promote proper wrist and forearm positioning, adjusting the height and angle of the monitor to eye level.
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Other accessories like anti-fatigue mats and wobble boards offer additional benefits for an ergonomic workstation setup. Anti-fatigue mats provide cushioning and support, reducing strain on the feet and legs during prolonged standing. Wobble boards promote active sitting by engaging core muscles and improving balance, helping to prevent muscle stiffness and enhance posture.
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The benefits of an ergonomic workstation setup extend beyond comfort and posture. When individuals have the freedom to adjust their workstations and move freely, they are more likely to stay engaged, focused, and energised throughout the day.

Creating a Movement-Friendly Office Environment

Workplace Policies and Culture

Creating a movement-friendly office environment goes beyond individual efforts. It requires the support of workplace policies and a positive office culture that prioritises employee well-being. Encouraging movement and regular breaks should be embedded within the fabric of the organisation.

Supportive workplace policies can include guidelines that promote movement breaks, flexible scheduling to accommodate a physical activity, and opportunities for employees to engage in wellness initiatives. By implementing such policies, organisations demonstrate their commitment to employee health and create an environment that supports movement and overall well-being.

Standing Desks and Active Workstations

Standing desks and active workstations have gained popularity due to their ability to promote movement and reduce sedentary behaviours. Standing desks provide an alternative to prolonged sitting, allowing individuals to work while standing. By using a standing desk, employees can easily switch between sitting and standing positions, promoting movement, and engaging different muscle groups. Active workstations take this concept further by incorporating features such as mobile desks or cycling workstations, enabling employees to combine work tasks with physical activity.

The benefits of standing desks and active workstations extend beyond movement alone. They have been shown to improve posture, reduce the risk of musculoskeletal issues, increase calorie expenditure, and enhance productivity. Organisations that provide standing desks or support the implementation of active workstations are investing in the health and well-being of their employees, promoting movement as an integral part of the workday.

Movement Challenges and Wellness Programs

Movement challenges and wellness programs can be highly effective in encouraging employees to stay active and incorporate movement into their daily routines. These initiatives can take various forms, such as step challenges, fitness classes, group activities, or wellness workshops. By organising movement challenges or implementing wellness programs, organisations inspire employees to set goals, track their progress, and engage in healthy behaviours together.

Movement challenges and wellness programs not only promote physical activity but also create a sense of camaraderie and motivation within the workplace. They foster a supportive community that encourages individuals to prioritise movement and overall well-being. Furthermore, these programs can provide educational resources, expert guidance, and incentives that inspire and empower employees to make positive lifestyle changes.

Get Your Office Moving with Yo-Yo DESK®

Regular movement at the office is of paramount importance for both physical and mental well-being. Individuals and organisations can reap the rewards of improved physical health, enhanced mental well-being, and increased productivity by taking proactive steps towards creating a more active work environment.

Remember, movement is not just a physical necessity but a catalyst for overall growth and vitality. Let's embrace the importance of regular movement at the office and commit to integrating movement into our work routines.

Start today by taking small steps towards a more movement-friendly office environment - browse our range of ergonomic office solutions and experience the transformative power of movement in your work life.

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Ergonomics - a term frequently thrown around the workplace, but what does it really mean to you? It might be tempting to dismiss it as technical jargon, but in reality, ergonomics holds immense significance and directly influences our day-to-day lives. In this blog post, we'll delve into the essence of ergonomics, explore its importance, and discover how it can benefit you. Understanding ergonomics is pivotal for anyone seeking a healthy and comfortable working lifestyle.

What is Ergonomics?

Ergonomics is the scientific study of designing and arranging objects and systems to fit the human body while optimizing human performance. It revolves around creating products and environments that promote comfort, safety, and efficiency for people to use. The word "ergonomics" is derived from the Greek words "ergon," meaning work, and "nomos," meaning natural laws or rules.

In simpler terms, ergonomics aims to make our daily activities and interactions with objects and spaces more comfortable and productive. It takes into consideration factors like body posture, movement, reach, and interaction to design workspaces, furniture, tools, and equipment that minimize strain, discomfort, and the risk of injury.

This interdisciplinary field draws from anatomy, psychology, physiology, engineering, and design, making it relevant across various domains such as office work, manufacturing, healthcare, transportation, and home environments.

Achieving Ergonomics in Your Workspace

Creating an ergonomic workspace is essential for promoting good posture, reducing discomfort, and improving productivity. Here are some tips to help you achieve ergonomics in your workspace:

1. Take regular breaks: Stand up, stretch, and walk around every hour or so to alleviate muscle tension and reduce the risk of repetitive strain injuries.
2. Invest in a standing desk - to enable you break up sitting time especially during phone calls, teams meetings and routine work
3. Then invest in the right chair: Consider a stool to avoid you getting too comfortable , or if you have poor core strength get an adjustable chair with lumbar support, a comfortable cushion, and the ability to adjust seat height and backrest angle.
4. Position your monitor correctly: Place your monitor at eye level, approximately 20 inches away from your face. Adjust brightness and contrast to prevent eye strain.
5. Maintain proper keyboard and mouse position: Position your keyboard and mouse at a height that allows your elbows to rest comfortably at your sides, with your wrists straight. Consider using a keyboard tray or wrist rest for added support.
6. Sit with proper posture: Sit up straight, keep your feet flat on the floor, and avoid crossing your legs or slouching, as these can lead to back pain and discomfort.
7. Organize your workspace: Keep frequently used items within easy reach to minimize unnecessary stretching or twisting movements.

Remember, ergonomics is not a one-size-fits-all solution. Experiment with different adjustments and listen to your body to find the most comfortable and efficient setup for your specific needs. By implementing these tips, you can create an ergonomic workspace that promotes your overall well-being and helps you stay productive throughout the day.

Why is Ergonomics Important?

Ergonomics might be a buzzword, but it holds real value when it comes to enhancing our well-being. By integrating ergonomic principles into our lives, we can prevent musculoskeletal disorders, reduce fatigue, and improve our physical and mental comfort. Whether you spend long hours at a desk or engage in physically demanding tasks, ergonomics directly affects you by ensuring that your environment supports your body's natural movements, thus reducing the risk of repetitive strain injuries. Hence, whether you're at work or at home, understanding and implementing ergonomic practices is essential for optimizing your comfort and performance.

One of the key reasons why ergonomics matters is its ability to prevent and reduce musculoskeletal disorders (MSDs). Conditions like carpal tunnel syndrome and lower back pain often result from repetitive movements, poor posture, and awkward positioning. However, incorporating ergonomic principles into your workspace can significantly reduce the risk of developing these painful and debilitating conditions.

Moreover, ergonomics contributes to your overall quality of life. Prioritizing your physical well-being in a proactive and preventive manner helps prevent injuries, improve posture, and promote better health in the long run.

The Benefits of Ergonomics

Embracing ergonomic practices in your workspace offers numerous benefits beyond just comfort. One of the key advantages is improved productivity. When your workstation is properly set up to support your body's natural posture and movements, you can work more efficiently without distractions from discomfort or pain. This leads to increased focus and accuracy, enabling you to complete tasks swiftly.

Ergonomics also plays a vital role in preventing work-related injuries. By using ergonomic equipment and maintaining good posture, you can minimize the risk of developing musculoskeletal disorders such as back pain, neck strain, and carpal tunnel syndrome. Not only does this reduce absenteeism due to injuries, but it also lowers healthcare costs for both employees and employers.

Furthermore, implementing ergonomic practices in your workspace can contribute to overall well-being. By reducing physical strain and discomfort, you can alleviate stress and enhance your mental health, leading to improved job satisfaction, decreased employee turnover, and a positive work environment.

Lastly, ergonomics promotes long-term health benefits. Proactively taking measures to prevent injuries and strains reduces the likelihood of chronic pain or disability in the future, allowing you to maintain a healthier lifestyle and continue working without hindrance as you age.

In summary, incorporating ergonomic principles in your workspace offers numerous benefits. It not only improves productivity and reduces the risk of injuries but also enhances well-being and supports long-term health. By prioritizing ergonomics, you are investing in your overall comfort, efficiency, and longevity in the workplace.

Regular Movement is Essential

Failing to take regular breaks and engage in movement throughout the day is a common mistake. Prolonged sitting or repetitive movements can lead to stiffness and muscular imbalances. Incorporate short breaks and stretches into your daily routine to prevent these issues.

Remember, small adjustments can make a big difference in the long run.

Everything you need to provide comfort and support is available here at Yo-Yo OFFICE

Yo-Yo DESK are helping boost workplace activity levels at the offices of Bury and Pennine Care NHS Foundation Trust – including treadmill work stations.

The NHS doesn’t just help keep us healthy, but as the country’s biggest employer, it works hard to keep its own staff in good health too.

That’s why Daniel Lythgoe, MD of the Bury and Pennine Care NHS Foundation Trust has made sure staff at two of his Trust’s offices have access to a range of active Yo-Yo DESKs.

He explains: “When we had an office move, we wanted to promote health and wellbeing for staff within the Trust. Previously, employees were being given appropriate equipment only once they had reported a problem. We took the decision to be preventative rather than reactive, bringing in standing desks in order to motivate staff to stay healthy and active during the working day.”

Not only has he installed some 15 of our best-selling Yo-Yo Desk®, but staff even have access to a couple of our treadmill desks, so they walk as they work.

The walking desks are located in a small meeting room, so staff can go in there to work solo when it’s available, or to have a one-to-one meeting, when either one or both of the parties clocks up steps while they work.

Daniel says: “We find the treadmills are most popular when the weather’s bad; otherwise we try and encourage staff to get some fresh air with a walking meeting. I would recommend getting two treadmill desks rather than just one: our set up works very well.”

As for the Yo-Yo Desks®: “Some people use them regularly and rarely sit down to work. They have been a success.”

Looking to improve health, motivation, productivity levels in your office? Get in touch for advice on the standing desk set-up that will best suit your workplace: no one knows standing desks like our sales team.

BMJ reports positive results from year-long study of standing desk usage by UK health workersIt’s official: using a Yo-Yo DESK® at work WILL improve both your health and your productivity.A study by health researchers at the University of Leicester has established that NHS staff who used sit-stand desks for a year experienced benefits including:

• reduced sitting time
• improved job performance
• better engagement levels
• less work-related fatigue
• better quality of life
• reduced anxiety

The workers were supported with advice – similar to the Yo-Yo DESK® user guidelines that we supply to every customer – along with targets and occasional info boosters to help remind them to make the regular switch between sitting and standing. Results were checked at three, six and 12 months.

Effectiveness of the Stand More AT Work (SMArT) standing desk intervention is reported in the British Medical Journal as well as on the BBC website and Daily Telegraph, amongst others.

Our stylish, affordable Yo-Yo DESK® is the UK’s best-selling way to incorporate the active working habit in your working day. Easy to adjust, with 15 height settings, the Yo-Yo DESK® is just one of the wide range of flexible standing desk converter options we offer to suit all needs, preferences and budgets. Or try the executive, electrically-operated Yo-Yo DESK® PRO for a smooth powered option.

Follow us on Twitter, and join our Yo-Yo Desker Facebook group to get your own ongoing #SitLess #MoveMore support and inspiration that will help you get the most out of your Yo-Yo DESK® standing desk product.

Health Secretary Matt Hancock says every business should encourage employees to use sit-stand desks, just like him.

“I know from personal experience that having a standing desk can help you get some exercise and improve your productivity at work,” the UK’s Secretary of State for Health Matt Hancock told the ISPAH global conference on physical activity this week.

He urged employers to offer staff the chance to use standing desks like our Yo-Yo DESK® in order raise activity levels and avoid the health risks of sedentary working habits.

“Workplaces can make a difference: encouraging breaks, offering standing desks, having standing meetings - which in my experience tend to finish quicker too,” Mr Hancock said.

He also encouraged GPs, schools and parents to take action on the national inactivity crisis: “Our message should be that movement is medicine.”

Musculoskeletal problems are to blame for nine million lost working days every year, with increasing numbers of desk-bound staff suffering health problems exacerbated by spending too much time seated.

In addition to the physical benefits of adopting sit-stand working practices, the mental health benefits are also proven. Staff who alternate between sitting and standing report greater productivity, creativity and motivation, as well as reduced stress and fatigue.

A study of NHS workers reported in the BMJ last week established that those using standing desks were happier and healthier, reporting less anxiety, raised energy levels, greater levels of engagement and improved job performance.

Mr Hancock’s call to action is reported in the Daily Mail, the Daily Telegraph and Metro among others.