Workplace Strategies That Get You Moving More and Sitting Less
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Introduction
We spend a large part of our lives at work—often sitting. Whether it’s in meetings, at a desk, or in front of a screen, this extended sitting time adds up. Unfortunately, being sedentary for long periods is linked to serious health problems, including heart disease and diabetes. A new review highlights how workplace interventions—like standing desks, activity trackers, and wellness programs—can help workers sit less and move more during the day.
Why Sedentary Time Is a Problem
Prolonged sitting has become one of the biggest health risks of modern life. In many high-income countries, office workers sit for more than 70% of their working hours. This has led to a rise in physical inactivity, which is linked to millions of preventable deaths each year. While light activity like walking can help, many adults don’t get enough movement in their daily routines.
What the Review Found
Researchers looked at over 200 studies to understand which workplace strategies are most effective at changing movement behavior. Here’s what they found:
- Standing Desks Help You Sit Less Sit-to-stand desks reduced sitting time by up to 75 minutes a day. When combined with support tools like goal setting or counseling, this number improved even more. However, standing more didn’t necessarily lead to an increase in higher-intensity exercise.
- Step Count Goes Up with Support Tools Programs that included self-monitoring tools like step trackers—especially when paired with motivation techniques like challenges or coaching—helped people walk about 1,000 extra steps a day.
- Multilevel Programs Work Too Interventions that target several levels (like combining individual tools, social support, and office changes) had positive effects on both step counts and reduced sitting time, though not always to the same degree.
What Didn’t Work as Well
The review also showed that while many programs helped reduce sitting or increase lighter activity like walking, very few consistently increased moderate-to-vigorous activity—the type that delivers the biggest health benefits. This means that while workplace efforts help, they may not fully replace a dedicated exercise routine.
What Employers and Workers Can Do
Here are a few practical takeaways:
- Use a standing desk or alternate between sitting and standing during the day.
- Track your steps with a fitness device and aim to improve week by week.
- Join or start wellness programs that include group challenges or coaching.
- Encourage movement breaks during long meetings or work blocks.
- Design workplaces that make movement easy—like accessible stairs or walkable layouts.
Conclusion
Workplace changes can make a real difference in helping people sit less and move more, especially when they include tools and support. While these strategies may not turn your workday into a workout, they’re a great step toward building healthier habits. For real health benefits, combine these small daily movements with regular, moderate-to-intense physical activity.