Active Working: Practical Tips for Desk-Based Workers

In today’s fast-paced world, many of us spend countless hours seated at our desks, often feeling lethargic and stiff after long workdays. But what if we told you that incorporating more movement into your workday could significantly boost your health and productivity? The answer lies in adopting an active working routine—a way of working that encourages frequent movement to combat the effects of prolonged sitting.

The Hidden Dangers of Prolonged Sitting

Sitting for extended periods has been linked to various health risks, such as:

• Back and neck pain: Staying in a static position puts stress on your spine and muscles, leading to discomfort, and in some instances, chronic pain.
• Decreased circulation: Long hours in a seated position reduce blood flow to your legs, increasing the risk of blood clots and swelling.
• Lowered energy levels: Extended sitting can lead to fatigue, making you feel sluggish and less productive.
• Higher risk of obesity and metabolic diseases: Research shows that prolonged sitting is associated with weight gain and other associated issues.

However, the good news is that even small changes in your routine can make a big difference.

What is Active Working?

Active working means breaking up your workday with simple movements or changes in posture. Instead of sitting in the same position for hours on end, active working encourages switching between sitting, standing, walking, and stretching.

The Benefits of Active Working:

Increased energy and focus: Moving more frequently improves blood flow, which keeps your brain sharp and energised throughout the day.

Better posture: Regular changes in position reduce the strain on your spine, helping you avoid slouching and poor posture.

Enhanced productivity: Employees who adopt active working routines often report being more alert, focused, and productive throughout the working day.

Improved mood: Movement releases endorphins, the body’s natural “feel-good” chemicals, which can elevate your mood and reduce stress.

Active working myth-busting

Let’s debunk a few common myths around active working:

Myth 1: "You need a sit-stand desk to practice active working."

Reality: While a sit-stand desk allows for easy switching between sitting and standing, there are many other ways to integrate movement into your day. Stretching, walking, and even fidgeting can add valuable movement.

Myth 2: "Standing all day is better than sitting."

Reality: Standing all day isn’t necessarily better; it can put strain on your legs, feet, and back. The key is variety—balancing sitting, standing, and moving for optimal comfort and health.

Myth 3: "Active working requires big changes to your routine."

Reality: You don’t need to overhaul your entire schedule. Simple changes, such as taking phone calls while standing or setting reminders to stretch, can lead to significant health benefits over time.

Practical Tips for Integrating Active Working into Your Day

Here are some easy-to-follow tips that you can incorporate into your daily routine, along with ergonomic tools to help:

1. Set a Movement Reminder

Use a timer or an app to remind you to move every 30 minutes. This could be as simple as standing up to stretch or walking to refill your water bottle.

Ergonomic tool tip: Consider a footrest or balance board under your desk. These tools allow for subtle movement while seated and encourage shifting weight to reduce stiffness.

2. Take Walking Breaks

Instead of sitting during all your breaks, take a short walk around the office or outside. Even a 5-minute stroll can increase circulation and improve focus.

Ergonomic tool tip: Comfortable, supportive shoes or an anti-fatigue mat near your desk will make standing or walking more comfortable.

3. Alternate Between Sitting and Standing

If you do have access to a sit-stand desk, try alternating between sitting and standing every 30–45 minutes. However, if you don’t, improvise by using higher surfaces for tasks like reading documents or working on a laptop.

Ergonomic tool tip: A laptop riser or monitor arm can adjust your screen to eye level, promoting better posture when standing or seated.

4. Stretch Regularly

Incorporate simple stretches into your workday. Stretching your arms, neck, shoulders, and legs can relieve muscle tension and improve flexibility.

Ergonomic tool tip: Use an ergonomic chair that supports dynamic seating, allowing you to shift and stretch comfortably. A chair with adjustable lumbar support is ideal for easing back tension.

5. Stand or Move During Calls

Take your phone calls standing or walking. It’s an easy way to get more steps in without disrupting your workflow.

Ergonomic tool tip: A wireless headset or speakerphone allows you to move freely during meetings and calls, encouraging mobility.

Choosing Ergonomic Products to Support Active Working

Integrating ergonomic products into your workspace can make active working easier and more enjoyable. Here are some of the most effective products to consider:

• Adjustable Sit-Stand Desks: A versatile solution that allows you to switch between sitting and standing with ease.
• Ergonomic Chairs: Look for chairs that promote movement, with adjustable armrests, lumbar support, and the ability to recline.
• Footrests: These allow for subtle leg movements while sitting, improving circulation.
• Monitor Arms: Keep your screen at eye level to maintain proper posture, whether sitting or standing.
• Anti-Fatigue Mats: Ideal for use at standing desks, these mats reduce pressure on your feet and joints.

Adopting an active working routine doesn’t require drastic changes or expensive equipment. Simple habits like standing while on a call, taking regular walks, and using ergonomic products can make a significant difference to your health and productivity.+

By focusing on variety in posture and movement, you can reduce the risks associated with prolonged sitting and feel more energised and focused throughout your workday.