How many times have you started your day bright and early and got lost in your work? You think it's time for a coffee break and look at the time only to realize that it’s lunch break time! It happens to most of us in the corporate world. That’s why corporate fitness is so important today.
People are aware of the importance of being active and investing in their health. But desk jobs that demand your presence in front of the screen for 12+ hours do not allow you the freedom to work out. The concept of corporate fitness was created to fill this lacuna. Investing in employees’ health provides long-term benefits to the employer and employee.
Corporate fitness programs are mostly inclusive to accommodate all workers. In today’s varying work modes and lifestyles, corporations offer options to suit everyone’s needs. If spending many hours in front of a screen is a requirement for work, then a balance is to be maintained between work and physical activity. This blog focuses on the balance between screen time and physical activity.
The Rise of Sedentary Work Life
Reports state that the average corporate worker spends 8-10 hours per day in front of screens. Whether you work in the office, remotely, or in a hybrid mode, most of the day is spent looking at screens. In fact, remote and hybrid work has fueled a sedentary lifestyle.
Earlier, working in an office involved moving around the office space, attending face-to-face meetings, and making dashes to the copier room. Today’s work environment enables you to do all that on your devices at the click of a button. There is hardly any in-office activity. The only in-office activity is probably picking up their phones to order a bite!
Remote and hybrid workers do not have to commute, so they are unable to clock in even the basic number of steps. They are at a high risk of lifestyle diseases.
The demands of jobs today also lead to feelings of isolation. Being tied to the screen reduces the time for human connections. It can also lead to fatigue over time. Isolated people can struggle to maintain work-life boundaries.
Health Risks of Excessive Screen Time
Excessive screen time can impact life in many ways. There can be physical, mental, long-term, and emotional issues.
Spending hours in front of screens leads to poor posture. When you slouch at your desk for prolonged hours, back pain and neck pain will be your constant companions. Staring at the screen for hours without breaks can cause eye strain over time. The arms and wrists are prone to repetitive stress injuries.
The corporate world's lack of work-life balance can accelerate burnout. People begin to get accustomed to the isolation, and digital fatigue ensues. Life begins and ends in the digital realm. Poor sleep can affect the quality of life.
Corporate world workers face long-term health issues like cardiovascular disease, obesity, and type 2 diabetes. These are lifestyle diseases caused by a lack of physical activity and a sedentary lifestyle.
Emotionally, people tend to detach from others. The digital world feels safer. People disengage from the real-world environment and prefer to isolate themselves.
Why Physical Activity Matters at Work
Physical activity is crucial to reclaim your health. Exercise releases endorphins, which can elevate your mood. Increased blood flow and oxygen to the brain enhance cognitive function. Physical activity helps reduce stress and improve concentration. It allows you to be in a calmer, focused state of mind.
Time away from the screen, indulging in physical activity, can enhance creativity. When the mind is free from stress, there is more room for curiosity and creativity.
The release of endorphins during physical activity lifts your mood. You feel motivated and have a positive vibe. This will translate to better performance at work, ergo productivity.
Regular physical activity increases your energy levels. The feeling of constant fatigue is replaced by stable energy throughout the day.
Exercise promotes better quality sleep, enhancing mental clarity and decision-making skills.
The physical impact of poor posture can be canceled with physical activity. Your muscles are stretched and worked out, and your posture improves.
Easy Office-Friendly Exercises
If your work requires you to sit in front of the screen for the better part of the day, make short breaks mandatory. Take a 5-minute break every 2 hours or so and do some simple stretches.
Neck rolls are basic stretches. The movement is simple and can be done in a sitting or standing position. It involves tilting the head to one side, bringing the ear close to the shoulder, and rolling the head forward to the next side, creating a smooth circular motion. It helps reduce neck stiffness and relieve tension.
Shoulder shrugs are a simple movement. You lift your shoulders towards your ears, hold for a moment, and ease them down.
Wrist stretches are movements that improve the flexibility of the wrists. You hold your arm straight out in front of you, palm down. Use the other hand to pull your extended hand toward the floor to feel the stretch in your wrist. Hold it for 15-30 seconds, switch directions, and repeat.
Take breaks to do chair yoga or seated exercises. There are several instructional videos online to choose from.
Standing desks and desk cycles are the modern alternative to the traditional desk format. They are designed to combat the negative effects of sitting desks.
Pomodoro walk breaks are a technique to manage your time with regular walk breaks.
Everyone is clocking their steps these days. Use Fitbit or Apple Watch reminders and walk a minimum of 250 steps every hour or so.
Wall push-ups or squats near the desk are exercises that can be performed anywhere and don’t need equipment.
Include movement reminders in your daily calendar.
Building a Corporate Fitness Culture
Companies can implement a corporate fitness program that is inclusive of all varieties of employees’ needs. Simple in-office changes, such as providing standing desks, can be a starting point. Walking meetings can keep you moving and rack up steps. Fitness challenges can be a way to motivate employees. They can be virtual or on-site. Virtual fitness classes (yoga, HIIT, guided stretching) via Zoom or YouTube can be included in the fitness program.
Companies can also sponsor gym memberships or wellness programs. Paragon Body has a corporate fitness and wellness program with a proven track record of delivering results. Employees from several companies have testified about the life-changing experience. You will also find the most motivating and supportive fitness trainers at Paragon Body for individual training.
Final Tips for Employees and Employers
For Employees
• Make timely breaks a part of your routine and use them wisely. Go for walks, stretch, or get up and move around.
• Set movement reminders
• Change to standing desks if possible.
For Employers
• Implement an effective corporate fitness program
• Promote the initiative well with incentives
• Create policies around wellness
• Encourage leadership to lead by example and actively participate in the fitness program.
Final Thoughts
Spending hours in front of a screen can have long-term implications on your health in many ways. Physically, mentally, and emotionally. The healthy way to combat them is through physical activity. Corporate fitness programs are designed to encourage employees to stay active. Companies profit from it by increased productivity, lower absenteeism, and lower healthcare costs.
Remember, even small changes can have long-term benefits. Start by standing up-your body and brain will thank you!