Health experts have revealed that a mere 15 minutes of exercise could help counteract the damage caused by nine hours of desk-bound work. This comes in light of a new global study which shows how workers can enhance their mental health through simple movement breaks.
The research, conducted by ASICS to commemorate World Mental Health Day, discovered that even two hours of desk-based labour can affect our mental wellbeing. The study also highlighted that stress levels rise significantly after four hours of work.
However, incorporating 15 minutes of physical activity into the working day can help to mitigate these effects. Indeed, when participants began moving during their workday, they experienced reduced stress levels and reported feeling more relaxed, tranquil, and resilient.
In addition to reversing potential harm to your mental health, exercise can also improve your physical wellbeing after prolonged periods of sitting at a desk. If you spend more than 3-4 hours per day seated while working, you’re heightening your risk of heart disease, cancer, arthritis, obesity, accelerated ageing, muscular stiffness, and postural problems, reports .
Thankfully, there are straightforward daily routines and mobility exercises that can help you combat the repercussions of sitting, including:
- Lunges
- Squats
- Walking
- Spinal twists
- Shoulder rolls and shrugs
- Arm raises
- Wrist stretches
Stretching can alleviate the rigidity caused by extended periods of sitting and could aid in correcting your posture. Concentrate on expanding your chest, mobilising your spine, rolling your neck and shoulders.
You might also consider standing, stretching, and walking for at least a minute or two every half hour.
A spokesperson for ASICS, discussing the mental health study, stated: “ASICS’ global State of Mind study, involving 26,000 participants, revealed a strong connection between sedentary behaviour and mental wellbeing with State of Mind scores declining the longer individuals remain inactive.”
They continued: “Further research into desk-based working found that after just two hours of continuous desk work State of Mind scores begin to drop and stress levels rise. After four hours of uninterrupted desk time, workers’ stress levels increased significantly by 18%.
“However, a new Desk Break experiment shows that just 15 minutes of movement can help to reverse the effects.”
The Desk Break experiment, supervised by Dr Brendon Stubbs from King’s College London, discovered that when office workers incorporated just 15 minutes of movement into their working day, their mental state improved by 22.5% with participants’ overall State of Mind scores increasing from 62/100 to 76/100.
The experiment demonstrated that taking a daily Desk Break for just one week reduced stress levels by 14.7%, enhanced productivity by 33.2% and improved focus by 28.6%. Participants reported feeling 33.3% more relaxed and 28.6% more calm and resilient.
As many as 79.2% of participants said they would be more loyal to their employers if offered regular movement breaks.
Consider standing, stretching, and walking for at least a minute or two every half hour. (Image: Getty)
Dr Brendon Stubbs, a top expert in the field of exercise and mental health from King’s College London, expressed his astonishment at the results of the Desk Break study.
He said: “What surprised us with the Desk Break experiment was how powerful the 15 minute movement breaks were in improving wellbeing and reducing stress. It even changed people’s perceptions of their workplace for the better.”
Hayley Jarvis, who leads the Physical Activity sector at Mind, the renowned mental health charity, highlighted the benefits of regular exercise, stating: “At Mind, we have seen how regular physical activity, even small amounts, can help support better mental health. Bringing a daily movement break into the working day is a small change that can make a huge difference.”
Before embarking on any exercise regimen, it’s crucial to consult your doctor to prevent injuries or harm. Additionally, if you’re consistently experiencing low moods, it’s important to discuss this with your doctor.