BOOSTING PRODUCTIVITY: HOW MOVEMENT CAN AUGMENT PERFORMANCE
Can sitting at work make us less productive?
Sitting for long periods of the day is the norm in many offices. This habitual sitting has become a significant concern. Not only is it a leading risk factor of non-communicable disease it also has a serious impact on our daily lives.
When we sit for long periods of time our bodies become accustomed to the sitting and it starts to become habitual and pervasive. Sitting becomes the default in situations where you previously would have made more active choices.
This is especially true at work. When our brains are engaged on work tasks, we are focussed on completing the task, participating in the meeting, rushing to finish the work by the deadline. Our focus is on our work commitments, and we often don’t realise how long we’ve been sitting.
Sitting at our desks, our bodies are in stand-by mode, the power is on, but there is not much movement happening. This slows down our metabolism, leading to a drop in energy levels and alertness, making it challenging to stay focused and engaged with our tasks.
Although sitting at our desk working away gives the appearance of productivity, it might be stopping us from achieving our best.
The Toll of Sitting: How It Affects Productivity
Recent research suggests that when we sit for long periods of the workday, we limit our cognitive and physical abilities which can lead to reduced productivity.
When we sit for long periods of time with no movement breaks, the circulation of blood and oxygen to our brain and bodies slows down.
This reduction in blood flow reduces the oxygen supply to the brain, making it hard to pay attention and focus, make decisions, find the energy and motivation to complete tasks.
Slower circulation means less blood and oxygen are delivered to our muscles which can lead to stiffness and discomfort. This discomfort can be distracting, making it difficult to maintain focus and be productive.
Being productive at work means achieving our goals, fulfilling the responsibilities of our roles efficiently and effectively, and producing high-quality work that meets or exceeds expectations.
To do this we need to be able to focus on tasks, analyse information and make informed decisions. Concentration and engagement with our tasks is essential for fulfilling our responsibilities and maintaining a high level of performance.
However, the monotony of sitting in the same position all day can lead to mental fatigue, making it difficult to concentrate, stay engaged and productive throughout the day.
So, while sitting for long periods may seem productive, it can come at the expense of our overall wellbeing and productivity. By integrating regular movement into our workday, we can counteract the negative effects of prolonged sitting, and use physical activity to help improve our focus, energy, and output.
Maximising Productivity: Using Time Wisely
Productivity in the workplace isn’t just about how much work can be completed, but it’s also about the quality and efficiency with which tasks are completed. A central component of this is how we manage our time.
More than just setting deadlines, managing our time is essential to create a balance within our day that allows us to achieve, thrive and fulfil the responsibilities of our jobs. By taking a proactive approach to managing our time, we can allocate it in ways that maximise our output and enhance our productivity.
This involves not only scheduling tasks but also prioritising time for regular movement breaks.
Research tells us that incorporating regular movement breaks into our day can significantly improve focus, reduce stress, and boost overall work performance.
These movement breaks aren't simply a break from work but a strategic measure to optimise both our health and productivity. Standing, stretching, or walking increases blood flow, delivering oxygen and nutrients to our brains and muscles, which in turn enhances cognitive function and physical wellbeing.
Rather than viewing movement breaks as a loss of productive time, it's important to see them as an essential investment in our overall efficiency. Movement breaks can contribute to a work environment where we can sustain high levels of focus and creativity, ultimately leading to better outcomes.
Using our time wisely means balancing our work commitments with regular movement breaks. This approach not only helps maintain our health and productivity but can also foster innovation and long-term success in our professional lives.
By embracing this balanced approach, we can ensure that we are not just meeting expectations but exceeding them, contributing to a more dynamic and effective workplace.
Making Time for Active Breaks
We can counteract the negative effects of sitting with regular breaks for movement. These active breaks provide intervals throughout the workday to move your body, change position from sitting and allow physical activity to boost your circulation and energy levels.
Active breaks can play an important role in helping to maintain your productivity levels at work. They give your body and brain a chance to recharge and refresh so you can come back to your work tasks with renewed motivation and drive.
Just five minutes of movement every hour can have a positive impact on your productivity.
There are lots of different active break strategies you can use and depending on your workday commitments your active breaks may be very different from your colleague.
However busy your work schedule is, it’s important to make time for active breaks. Here are some strategies you can use to integrate active breaks into your day:
Schedule Regular Breaks: Just as you would schedule meetings or deadlines, make a conscious effort to schedule short breaks every hour. Use this time to stand, stretch, or take a quick walk. Set reminders or alarms so you don’t forget to take these breaks.
Incorporate Movement into Your Routine: Look for opportunities to incorporate movement into your daily tasks. For instance, stand up during phone calls, walk to a colleague’s desk instead of sending an email, or take the stairs instead of the lift. These small changes can significantly reduce the amount of time spent sitting.
Create a Supportive Environment: Encourage a culture of movement within your workplace. Discuss the importance of active breaks with colleagues and your managers to create a supportive environment where regular movement is valued and encouraged.
Use Breaks for Physical Activities You Enjoy: Choose activities that you find enjoyable, whether it’s a quick yoga session, a brisk walk, or simple stretching exercises.
Track Your Breaks and Their Benefits: Keep a record of your breaks and how you feel afterwards. Tracking the positive impacts of active breaks on your energy levels, mood, and productivity can reinforce the importance of making active breaks a habit.
By integrating these strategies, you can ensure that active breaks become an integral part of your work routine, helping to enhance your productivity, health, and overall job satisfaction.
The Benefits of Regular Movement for Productivity
Supporting Cognitive Function: Regular movement fuels our brains with the blood and oxygen necessary for maintaining cognitive functions like memory, concentration, and decision-making. When we take time for active breaks, we nourish our brains, giving them the resources needed to tackle complex tasks and maintain sharpness and clarity throughout the day.
Preventing Health Issues: Prolonged sitting is linked to various health issues, including back pain, muscle stiffness, and an increased risk of chronic diseases such as heart disease and diabetes. Incorporating regular physical activity can help to mitigate these risks, reducing physical discomfort and enhancing overall physical wellbeing. This allows us to focus on our tasks without being distracted by physical pain.
Recharging Energy Levels: Instead of relying on caffeine and sugar to get through the day, movement breaks provide a healthier solution to recharge our energy supplies. Sitting for extended periods can drain our energy, leading to decreased productivity. Physical activity promotes better circulation and releases endorphins, the body's natural mood enhancers, which help maintain focus and keep us alert and engaged.
Reducing Stress and Preventing Burnout: The mental toll of continuous work can increase stress levels and lead to burnout. Movement breaks offer a valuable opportunity to step away from our tasks, clear our minds, and return with a renewed perspective. Regularly integrating these breaks into our routine helps reduce stress and enhance our ability to cope with workplace demands, fostering a more balanced ad resilient approach to work.
Enhancing Work Performance: The benefits of regular movement extend beyond immediate wellbeing and translate into improved work performance. By making active breaks a routine part of your workday, you create an environment that supports both your health and productivity. This proactive approach not only helps you stay productive but also transforms your workday into a more dynamic and effective experience, leading to better outcomes and greater job satisfaction.
The benefits of regular movement can translate into improved work performance. It can not only enhance your health but also boost your productivity and ability to perform at your best. By prioritising active breaks, you can transform your workday and achieve a higher level of productivity and performance.
Summary: Embracing Movement to Enhance Productivity
Sedentary behaviour is a risk not only to our health but also to our productivity. As we’ve explored, sitting for long periods can slow down our metabolism, reduce blood flow and oxygen to the brain, and lead to both physical discomfort and mental fatigue.
To counteract these effects, it's essential to integrate regular movement into our workdays. Active breaks are a powerful tool in maintaining and even boosting our productivity. By incorporating just a few minutes of movement every hour, we can significantly improve our focus, energy levels, and overall work performance. These breaks can help to recharge our minds and bodies, ensuring we stay sharp and engaged with our tasks.
Effective time management plays a role in this process. By scheduling regular breaks and incorporating movement into our daily routines, we can create a balanced workday that supports both our professional responsibilities and our wellbeing.
Embracing movement throughout the workday is not just a health strategy but a productivity strategy. By making active breaks a routine part of our workday, we can transform our productivity, ensuring we perform at our best and leading to better outcomes.
