MY JOB IS QUITE NEAT

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We are exposed to numerous demands in our everyday lives and time is a very scarce commodity for many. Some rely on sports to relieve their stress after work and to reach their physical limits – the considerable registration figures for marathons and triathlons speak for themselves. But more than half of Germans fail to meet the World Health Organization’s physical activity recommendations and are thus considered physically inactive. For adults, 2 ½ hours of moderate-intensity endurance activity per week is recommended, such as cycling, jogging, swimming, etc. The 2 ½ hours can be divided into sessions of varying lengths, but of at least 10 minutes at a time.

In addition, one should still invest in muscle strengthening exercises (at least) two days a week. Physical inactivity is more convenient but risky: it increases the risk of cardiovascular disease, diabetes mellitus, and breast and colon cancer and reduces life expectancy.

Russian roulette with your health

Sitting for long periods in an office environment is a risk factor for many chronic diseases and lower life expectancy, regardless of whether you meet the activity recommendations. So if you sit for long periods and don’t get enough exercise, you’re playing Russian roulette with your health – with two bullets in the barrel.

But is it even possible to fulfill the exercise recommendations without having to forego nighttime sleep given the high task density of the working world 4.0?

I think: Yes, it is possible and the magic word is “everyday activity”, also known as NEAT to attentive blog readers for a few paragraphs now. Our time to do sports is limited due to our everyday demands. Here you can try to optimize your time management, to set priorities (the sports appointment as a “sacred appointment”), and to find a sport that gives so much pleasure that you like to free up your time for it. Nevertheless, sporting activity can only be done to the extent that working time and other activities allow. However, the time we spend at work is comparatively abundant.

So why not combine activity and work and do something good “on the job” on the side?

Here’s a suggestion for what an active workday might look like that includes phases of both moderate-intensity and light-intensity activity and does not involve prolonged periods of sitting that pose a health risk. Of course, the individual times and routines are very different, but perhaps you will take away a few ideas on how you can fill up your activity account in a relaxed and free way during work. Ideally, you will infect your colleagues with this idea and start a proverbial movement. Here’s an example of a workday that could easily contain 2 hours of exercise, with less sitting and regular interruptions.

Step by step to NEAT

7:30 – 7:45 a.m.: Walk or bike to work

Those who have to drive can simply park a few streets away from the office and walk the last 10-15 minutes. (Inspiring Fact: a Munich resident even swims to work through the Isar river every day).

7:50 a.m.: Arrival at workplace

Better to ignore the elevator and take the stairs. Did you know that climbing stairs is one of the most strenuous forms of exercise in everyday life? This is where breathing, circulation, metabolism, and leg and buttock muscles really get going. The higher your floor, the better.

8:00 – 8:30 a.m.: Working on e-mails at a standing desk

Performing certain work tasks while standing is a great way to incorporate regular standing periods into your workday and develop a routine of alternating between sitting and standing.

9:00 – 9:30 a.m.: Walking meeting

This type of meeting brings dynamism into the office routine, fresh oxygen into the grey cells, and combines work and movement. Just give it a try.

10:00 – 10:05 a.m.: Using the toilet on the other floor

Short exercise units, such as the few stairs and steps to the toilet, help to get the circulation and metabolism going again and again.

10:30 a.m.: Phone calls standing & walking

Standing during phone calls or walking up and down the office. By the way, improved breathing while standing and walking has a positive effect on your voice. You should therefore also represent your point of view while standing.

11:30 a.m.: Squats & climbing stairs help against fatigue

For those who notice fatigue during demanding tasks or high workloads, I can warmly recommend squats at an open window (squats) and climbing stairs. Just let go for a moment, move around and let your thoughts flow. After that, it’s usually fine again.

Noon: Going to lunch

Going to lunch with your colleagues – several good reasons to take a break from your desk. Delicious food, shared time, and a short exercise session are a combination that is good for body and soul (at least if you have a nice team as we do).

1:30 p.m.: Desk Yoga

Hip openers, spine mobilization, stretching exercises for shoulders and neck. Screen work is often accompanied by tension. So why not do a little stretching while reading emails, texts, etc. on the side?

2:00 –2:05 p.m.: Going to the toilet again on another floor

Not that we only schedule two bathroom breaks per day at set times – just wanted to remind you again.

2:30 –2:35 p.m.: Short coffee/tea break

Taking a short time to go to the tea kitchen or the water dispenser should already be included. After all, drinking enough is also important for maintaining cognitive performance, especially in summer, and the coffee kitchen ideally provides a good opportunity for informal exchanges, overcoming departmental boundaries, and promoting a good working atmosphere.

3:00 p.m.: Short movement units to the printer

Pick up printouts at the centrally located printer.

3:30 p.m.: Personal conversations with colleagues instead of e-mail traffic

Don’t write an e-mail to your colleague, but go and see him/her in person. This is usually just as quick, can help prevent misunderstandings, and is a real bonus for the working atmosphere.

4:00 –4:30 p.m.: Work at a standing table

Work at a standing desk while alternating between walking on the spot or doing lateral leg raising exercises. From my own experience in an office with two people, I can say: the colleague gets used to it very quickly.

5:00 – 5:15 p.m.: Going home on the move

Go home by bike or on foot or look for the car parked further away.

After a lightly moving day at work, you will hopefully feel good and full of energy. The best prerequisite to dedicate yourself to the exercise recommendations again in the evening.

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Chiara Dold

Chiara brings movement into the office: she is developing a web-based toolkit that helps companies integrate light physical activity into their daily work routine. Go to Chiara’s project page and the project Kopfstehen