The holiday season is behind us, and many of us are back at work after a well-earned break. People spend a considerable amount of their time at work, so now is a great time to reflect on our health and the well-being that work offers.
The COVID-19 pandemic has accelerated changes in the work environment for many employers, companies, employees, and volunteers. Many people have adopted a hybrid model of work, alternating working between their pre-COVID workplace and ‘home office’.
Regardless of where you are, working in a healthy environment contributes to your overall well-being. In fact, long-term absence from work and unemployment can negatively impact a person’s health and well-being.
The Workforce is Ageing
Given the importance of work in our lives, it is in our best interest to remain as physically fit as possible so we can be productive as we age. Overall, the workforce is getting older because the world’s population is ageing, as witnessed in most countries, including Australia and the USA. The United Nations (UN) estimates that by 2050, one in four people living in the developed world will be over 60 years.
In Australia and many Western countries, labour participation rates are falling due to the retirement of workers. Public health care costs are escalating due to rising life expectancy. To offset this dilemma, the pension age has increased, requiring older people to continue working beyond age 65. In Australia, this increase started several years ago, is currently 66 years, and this will increase to 67 years by July 2023. Physical fitness, therefore, is paramount to remaining productive in the workforce.
The Workforce is Becoming Increasingly Sedentary
SafeWork NSW reported that Australian workers spend approximately 76% of their time at work sitting (about 5 hours per day). A quarter of the population reports sitting for more than 8 hours per day. Sedentary behaviour, such as prolonged sitting, poses significant health risks. Some of these include increased risk of cardiovascular disease, some cancers, type II diabetes and musculoskeletal disorders. When sitting for long periods, workers can also report feeling tired, less productive and unhealthy.
Many of our clients tell us they are active outside of work; however, exercise outside of work does not negate the risk factors associated with prolonged sitting. What does help is changing our sitting behaviours. People who break up their sitting behaviour with frequent breaks have better health outcomes, including a lower body mass index, lower blood pressure, and improved blood glucose levels, compared to those who sit for longer stints before taking a break.
Regular Exercise is Key to Working Well
Regular exercise is key to maintaining optimal health. It is foundational for older Australians who wish to maintain their quality of life and functional abilities and remain in the workforce. The benefits of exercise are tremendous. The World Health Organisation (WHO) recommend the following for older adults:
- Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
- Perform aerobic activity in bouts of at least 10 minutes duration.
- For more health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week.
- Older adults with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
- Engage in muscle-strengthening activities that involve major muscle groups, two or more days a week.
Additionally, building more activity into your workday can make a big difference in improving your health. Try these tips while you’re at work:
- Walking to deliver a message to colleagues rather than emailing
- Stand to read documents
- Use the stairs instead of the lift
- Exercise during your lunch break
- For short trips, walk or cycle and leave the car at home
- Stand on public transport and get off one stop earlier, and walk the rest of the way
- Park further away from your destination and walk