LawCare - Keeping Fit in a Sedentary Job

LawCare - Keeping Fit in a Sedentary Job

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Keeping Fit in a Sedentary Job

Physical inactivity currently costs the NHS in England around £1.8 billion per year, and around £8.3 billion to the wider economy in sick days and premature deaths 1. For lawyers working long hours in a job which essentially involves sitting at a desk all day, being active and keeping fit can be a challenge.

 

Walking is one of the easiest ways to meet your physical activity recommendations; it’s cheap, requires no special equipment, and has a low risk of injury. Walking regularly at any speed can help to manage weight, boost the immune system and even reduce the risk of some cancers as well as osteoporosis. Brisk walking has even more benefits, including lowering blood pressure, improving heart and lung health, and raising mood.

 

The rise in popularity of wearable fitness trackers means that there’s probably someone in your workplace who is trying to get in their recommended 10,000 steps per day (including 250 per hour). Even if that’s not you, walking as much as possible throughout the day isn’t as difficult as you might imagine. The standard advice to take the stairs not the lift, and get off the bus/tube/tram a stop early or park further away has been oft-repeated, but once you’re at your desk, how can you factor those extra steps into your day?

  • Always volunteer for the coffee run. Then collect up the dirty cups afterwards and take them to the kitchen.
  • Set your default printer to one on a different floor.
  • Drink plenty of water (which has its own health benefits), and use a toilet on the other side of the building.
  • Stand up and walk around when on the phone. Not only will it help with your step count, but standing when you speak can make you sound more confident and authoritative.
  • Go for a walk in your lunch break.
  • Make the most of your fitness tracker. Many prompt you to move each hour. If yours doesn’t or you don’t have one, set an alarm on Google or an app to remind you to get up and move or stretch every hour.
  • Put the waste-paper bin on the opposite side of the room.
  • When meeting with local clients, colleagues, or others, offer to go to them rather than have them come to your office.
  • Go to speak to colleagues in person, rather than emailing or phoning.
  • Encourage others at your workplace to get involved, leading lunchtime walks, holding walking meetings, or an after work running club (ensure it will suit beginners).
  • Even if you can’t walk about, standing is better than sitting, so if there’s any aspect of your work you could do standing up, do. Adjustable desks are available which convert from sitting to standing height.
  • Walking 250 steps (recommended per hour by some fitness trackers) takes less than three minutes, so if all else fails, simply get up and pace.

Don’t let a sedentary job mean your health suffers. With just a few changes you could meet your fitness goals even at work.

1 Statistics from the 'Economic costs of physical inactivity' report published by the British Heart Foundation

 LawCare 0800 279 6888 

www.lawcare.org.uk 


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