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How many hours have you spent sitting today?

Between meetings, emails, commuting and evening screen time, many of us spend most of our day seated. While sitting may seem harmless, prolonged inactivity has become a growing concern for health experts worldwide.

Why sitting matters
Research consistently shows that spending too much time sitting increases the risk of heart disease, diabetes, certain cancers and premature death. 

Globally, approximately 31% of adults do not meet recommended physical activity levels. 

Physical inactivity has become such a significant health concern that it is estimated to contribute to between 3.2 and 5 million deaths globally every year.

While the phrase "sitting is the new smoking" is not a perfect comparison, it effectively highlights the seriousness of a sedentary lifestyle. Health experts agree that prolonged sitting poses a substantial risk to long-term health. 

The workplace challenge
Modern workplaces are designed for efficiency, but often at the expense of movement. Hours can pass while we concentrate on tasks without standing up once.

Even regular gym-goers are not immune. Research suggests that long uninterrupted periods of sitting can negatively affect health, even when people exercise before or after work. 

Move more, feel better
Small changes can make a big difference.

Try these practical habits:

• Stand up every 30 minutes.
• Walk during phone calls.
• Use stairs instead of lifts whenever possible.
• Take short movement breaks between meetings.
• Park further away and add extra steps to your day.
• Organise walking meetings when appropriate.

Movement is better together
Here's the good news: you don't need a marathon, a gym membership or expensive equipment to improve your wellbeing.

Sometimes all it takes is a colleague saying:

• "Coffee walk?"
• "Let's take the stairs."
• "First one to 500 extra steps wins bragging rights."

Building movement into your workday can also strengthen workplace relationships, spark creativity and boost team morale.

The Bestmed Move More Challenge
Why not challenge your colleagues to one or more of these fun activities?

The 2-minute movement challenge
Every hour, stand up and move for two minutes.

Stretch. Walk. Refill your water bottle. Visit a colleague instead of sending a Teams message.

Small bursts of activity add up over the course of a day.

Step-up challenge
Challenge your team to see who can accumulate the most steps in a week.
Bonus points for:

• taking the stairs
• walking meetings
• parking further away
• walking during lunch breaks

Coffee and connect walks
Instead of sitting in the canteen, take your coffee for a short walk with a colleague.

You'll increase your movement while strengthening social connections.

Bingo for better health
Create a workplace wellness bingo card featuring activities such as:

• Took the stairs
• Walked during a phone call
• Completed a walking meeting
• Stood up every 30 minutes
• Encouraged a colleague to move
• Reached 8 000 steps

First person to complete a row wins a healthy treat or office bragging rights.

Benefits beyond physical health
Regular movement doesn't just benefit your body. It can also boost energy levels, improve concentration, reduce stress and support better mental wellbeing. Social interaction at the office is just as important as delivering on projects. When standing at a communal desk working on a project, a sense of community is created and creativity levels are heightened.

Prevention starts with movement
The World Health Organization recommends that adults aim for at least 150 minutes of moderate-intensity physical activity every week. But preventative care isn't only about structured exercise. It is about finding opportunities to move throughout the day.

Every step helps:

• Reduce your risk of chronic disease.
• Improve circulation.
• Increase energy levels.
• Support healthy weight management.
• Improve concentration and productivity.
• Reduce stress and support mental wellbeing.

Remember, movement is contagious. When one person gets up and moves, others are more likely to follow.

Personally Yours
At Bestmed, we believe wellness is built through small, sustainable choices. Every step counts. Every stretch matters. Every movement is an investment in a healthier future. So stand up, stretch, and take that walk. Your body will thank you.

"Don't just schedule meetings. Schedule movement. Invite a colleague, take a walk and invest in your health one step at a time."



References:
1. World Health Organization (WHO). Physical Activity Fact Sheet. Adults should accumulate at least 150 minutes of moderate-intensity physical activity per week to reduce the risk of non-communicable diseases.
2. World Health Organization (WHO). Global Status Report on Physical Activity. Approximately 31% of adults do not meet recommended physical activity guidelines, and physical inactivity contributes to millions of preventable deaths annually.