Helping employees stay active throughout the workday
“I don’t have time.”
How often have you heard that statement from your employees (or said it yourself) about staying active?
In modern, fast-paced work environments, finding time for movement at work can feel impossible. But making even a little time each day for activity can support musculoskeletal (MSK) health — which includes the bones, muscles, joints and connective tissues employees rely on every day — and prevent discomfort and the development of issues like back pain over time.
With a little creativity, staying active and reducing sitting at work — even for employees with desk jobs — is possible. Consider these non-invasive, office wellness tips to prevent back pain and other MSK health conditions and help employees get more workplace movement.
Easy ways to increase workplace movement and employee well-being
Research from the Centers for Disease Control and Prevention (CDC) shows that less than half of all adults get the recommended 150 minutes of physical activity a week. In fact, a recent study found that during a typical week, a person spends over 10 hours a day sitting, potentially contributing to stiffness, muscle strain and other MSK concerns over time
Not every workplace or role allows for the same flexibility, but even the smallest adjustments can make a meaningful difference. If you’re looking for ways to reduce sitting at work and encourage workplace movement, consider the following:
- Hold walking meetings or schedule meetings away from desk areas.
- Enable standing while working with standing desks.
- Encourage employees to take a break and walk for 10 minutes at least every four hours.
- Do chair yoga.
Reduce sitting at work by walking to lunch
Many employees spend their lunch break at their desk, missing an opportunity to get some much needed movement. Using mealtimes to encourage workplace movement not only reduces time spent sitting at a desk, but makes sure employees have time away to refresh and refocus.
Taking a walk is one of the simplest, safest and most effective forms of exercise. Regular walks can help employees feel happier, perform better and maintain their health, resulting in fewer absences from work. Walking can even reduce employees' risk for developing heart disease, stroke and diabetes while helping control weight, reduce stress, prevent back pain and improve muscle tone.
Even a little extra movement in the workplace adds up. Taking a brisk walk to a lunch spot ten minutes away, five days a week, gets employees meaningfully closer to the heart-healthy 7,000 steps per day, supporting cardiovascular health and longevity while building a sustainable daily habit.
Prevent back pain at work with workplace ergonomics
Workplace ergonomics refers to the design and arrangement of the tools, equipment and supplies employees use daily to make them safer and more comfortable. Ergonomic tools help prevent strain, fatigue and injury, which are key contributors to MSK discomfort in the workplace.
Back pain is a common complaint from employees with desk jobs. Making sure employees have ergonomic office chairs, adjustable desks and ample room to move around are a few simple ways you can prevent back pain.
Why movement at work matters for musculoskeletal health
Regular physical activity and workplace ergonomics support employees’ musculoskeletal health. Supporting movement early, before discomfort becomes chronic, is one of the simplest ways employers can help prevent more complex or costly care later. MSK disorders are currently the leading cause of disability in 160 countries and a significant portion of health care costs for employers. They’re also often improved or prevented with early intervention. So, helping employees get more movement doesn’t just benefit employee health, but also your bottom line.