In France, it has been estimated that nearly 40% of adults spend more than 7 hours a day sitting or lying down (excluding sleep), and 50% spend between 3 and 7 hours a day in these positions. [1]

A sedentary lifestyle has a significant impact on health: every additional hour spent sitting increases cardiovascular mortality by 3% and cancer mortality by 2 to 4%. [2] In addition, prolonged sitting can become restrictive, increasing the risk of lower back pain, neck pain, and other musculoskeletal disorders.

To counteract the harmful effects of a sedentary lifestyle, here are eight tips to help you get moving while you work!

Make the most of your commute

Getting active at work starts before you even arrive at your desk!

Use your commute to get some of the recommended 30 minutes of walking each day. Here are a few ideas for incorporating physical activity into your commute:

➜ Avoid using transportation for short distances.

➜ Get off the bus or subway one stop earlier and walk the rest of the way.

➜ Park your car a little further away to add some walking time.

➜ Ride your bike to work.

Forget the elevators

A simple way to encourage physical activity at work is to take the stairs instead of the elevator. No more taking the elevator for the two floors between your desk and the elevator! And if you work on the 12th floor, why not get off on the 10th and finish the rest of the way on foot before starting your day?

Apply this tip outside of work as well by choosing the stairs over the elevator in your daily activities.

Take your phone calls while walking

Need to make a phone call? Take the opportunity to stretch your legs! Grab your phone and make your call while walking. Your coworkers will thank you for it!

Hold your meetings standing up

For a quick chat with your colleagues, choose to do it standing around a high table. Changing position regularly is essential to avoid excessive sedentary behavior. Organizing standing or walking meetings is a great way to encourage movement while remaining productive.

Change position regularly while working

As mentioned in the previous point, it is important to change position regularly.

Specific items can help you achieve this:

➜ A height-adjustable desk: this will allow you to work sitting or standing

➜ An exercise ball: instead of a traditional office chair, a ball allows you to keep moving

You can also set reminders so you don't forget to change your working position.

Take advantage of your lunch break to go for a walk

If your break time allows, take advantage of your lunch hour to take a walk around your workplace or do your workout. Whether you're alone or with colleagues, this activity will give you a physical break, clear your head, and bring you closer to your daily physical activity goal!

Do without internal messaging

Since lockdown and the rise of remote working, internal messaging has become essential for working from home. However, when you are in the office, avoid using these tools to communicate with colleagues in the next room. Go and see them in person: it will get you moving and allow you to enjoy some real human contact!

Do exercises at your desk

Ideal for combating a sedentary lifestyle and also possible when working from home, doing exercises at your desk allows you to easily engage different muscles in your body.

Sources :

[1] Etude de santé sur l’environnement, la biosurveillance, l’activité physique et la nutrition (ESTEBAN 2014-2016). Volet Nutrition. Chapitre Activité physique et sédentarité. Santé Publique France. Septembre 2017. Pp 58.

[2] Zhao R, Bu W, Chen Y, Chen X. The dose-response associations of sedentary time with chronic diseases and the risk for all-cause mortality affected by different health status : a systematic review and meta-analysis. J Nutr Health Aging. 2020 ;24 :63-70