Moving office moments: Tips against sitting for too long

Three people stretch during sports exercises for employees

Everybody stand, please …

… and ensure more moving moments in the office. Find the best tips against too much sitting here.

A middle-aged man sits at a table on the tilting orange stool Hokki by VS in a brightly decorated room

Rule of Thumb

From sitting to standing to walking and back – this change would be ideal every 30 minutes. Because, as scientists now know, this is how the metabolic functions remain in equilibrium. But it’s not realistic. What is more helpful is the finding that the next position is always the best one. A basis for a working day is 50 percent sitting, 25 percent walking, 25 percent standing. Ideally, spread in small portions across the day. The sequence doesn’t matter.

Training Hour

Back training, stretching – many companies offer exercise units during working hours. Taking instructions from outside is good. But it is even better to move internally. Anyone who is convinced that less sitting is good for you, will organise his office day fundamentally differently.

A woman walks in the corridor of an office

Corridor Sport

Take new paths, for example to the office in the building next door and make arrangement in person instead of by email. Or try out “walk and talk” and conduct conversations when walking in the corridor. Walking is not only good for your health but is also good for the team spirit.

A man looks at his smartwatch and holds his mobile phone in his hand.

Digital Aids

Why do we have smart technology? Set a reminder on your phone or laptop for when it's time to stand up off your chair. Apps provide training tips for exercises you can do in the office. Look for digital aids that match your working style.

Two women discussing in front of a whiteboard

Working Dynamically

You don’t have to just sit around in meetings. It is not without reason that meetings in agile working are held when standing. You need an agile mind for that. Even minimal movements when standing promote the working of the brain.

Two VS employees enjoy their break playing at a wooden football table.

Challenges

There should be teams in companies who start doing push-ups on every hour. Don’t worry – we’re only talking about the basic idea. HR against IT, ground floor against the management floor, interns against apprentices, the main thing, you motivate each other.

Three people are chatting at the VS high table TriUnion

Standing Tables

Anyone who can, keeps switching from a desk to a standing table. But many people tire quickly when standing. A hard floor really does cause fatigue for feet and legs. Exercise mats provide assistance. Depending on the model, they have a coarse studded structure, as a result of which the foot - even through a shoe sole - is permanently stimulated and encouraged to move slightly.

An artist sits on a red Hokki and paints a painting

Sitting and Moving

Movement while sitting is possible if the chair allows it. The most scope is offered by a seat that can move in three dimensions. Yielding when leaning forwards and backwards is the minimum that a seat should be able to do. Sitting on a rigid chair without moving makes people ill in the long term, tires them more quickly in the short term and demonstrably reduces performance and concentration.

Stretching Exercise

Stapler, hole punch, adhesive notes – clear working materials so far away that you have to stand up when you need them. Ideally, store them quite high up – then you’ll have to stretch when you get them. You can get rid of the chocolate in your drawer. You don’t need it anymore. Because half an hour walking in your break is the best remedy against afternoon drowsiness.

Open-plan office landscape with double workstations and meeting corner featuring HiBack armchairs from the Lounge series

Rearranging

Printers and photocopiers are mostly not directly next to a desk anyway? Or are they? Put the devices in an ancillary room to force yourself to walk there. Incidentally, this also works with the waste-paper bin.

Bird's eye view of two women walking on a pavement

Going to Work

Not everyone can travel to work by bike. But you can get off the underground one station early. Or park your car further away than usual.

Journey Home

Yes, your car is further away. And you are tired. But walking really wakes you up – try it. Do you take the bus home? Stay standing and deliberately play with the centrifugal forces when going round corners and practice your balance.

Advice: Dr. Dieter Breithecker, Sport and Exercise Scientist and Independent Health Advisor.