According to the World Health Organization, engaging in physical activity not only promotes both physical and mental wellbeing but also lowers the risk of noncommunicable diseases. In essence, if you neglect physical movement, you may be putting your health at risk.

The 2019 Malaysia National Health and Morbidity Survey revealed that one in four Malaysian adults leads a sedentary lifestyle.

Meanwhile, a more recent study conducted among young workers in the Klang Valley found that 67.9% of respondents engaged in “minimal physical activity” in their daily lives, yet 68.9% of them spent more than four hours sedentary at work.

What’s the definition here of “minimal”? According to the Global Action Plan on Physical Activity, an adult is considered physically active when they accumulate a total of 150 minutes of physical activity per week.

It’s easy enough to incorporate physical activity into your leisure time, such as by heading to the gym or going for a walk. But maintaining an active lifestyle at work can be challenging.

So, what can one do to stay active in the workplace? Here are some tips.

1. Stretch away stress

Spending long hours at your desk, especially when you have a demanding job, can lead to neck, back and muscle stiffness.

Simple stretches from head to toe can help relieve tension from prolonged periods of inactivity, while refreshing your mind for better focus at work.

2. Get some steps in

With people advised to take at least 10,000 steps daily, it can be hard to achieve this if you’re at work for most of the day.

To incorporate more walking into your daily routine, make use of public transportation and park-and-ride services instead of driving to work every day.

If you have to drive to work, consider parking farther away from the office so you can get some steps in.

At the workplace, skip the lifts and use the stairs instead to burn some calories!

3. Move as a group

As people tend to be more motivated as a group, consider teaming up with colleagues during lunch breaks to walk to a makan place, or after office hours for a post-work walk or session at the gym.

It’s common and natural to be tired at the end of a workday. As such, group efforts can help you maintain a healthy lifestyle while reducing the temptation to head home directly after you clock out.

4. Use fitness watches or apps

The use of wellness digital devices and apps provides ample motivation for staying active. Allow yourself two 15-minute breaks during the day to do stretches, visit the pantry for a cup of tea, or go for a quick walk.

Approach each action with intention, and remember, an active lifestyle isn’t a luxury but a necessity. Allocate time for active breaks to maintain good health and performance at work.

This article was written by See Lui Fang and Dr Maisarah Hasbullah from the Department of Science and Technology Studies at Universiti Malaya.