Moving more at work

What are walking meetings, and do they work?

A walking meeting is a meeting held on foot, usually a one-to-one or a small group. Whether it works depends on the meeting and on you. For some people, walking meetings are acceptable and help mood, productivity and activity at work⁵. For others they are hard to arrange and less liked, and they didn't cut sitting time, while standing meetings did better at that¹. Which suits you isn't clear yet, so try one and see how it feels.

Common problems are weather, needing to write or look at a computer, difficulty walking and talking with more than two people, and a lack of privacy in public spaces¹. For a one-to-one, you can take all or part of it as a walking meeting on the phone. You can also stand for a whole meeting, or for every second agenda item⁶.

• Ask first. Check the people you meet with are comfortable with the idea.
• Start small. Begin with a one-to-one or a pair.
• Choose the meeting. Pick one that doesn't need a screen or notes, and set a clear agenda before you leave.
• Plan the route. Choose a flat, familiar route, wear comfortable shoes and have a wet-weather back-up.
• Keep a comfortable pace that suits your current ability. People living with disability can be active safely at a level that fits their current function, and some may want advice from a healthcare professional or disability specialist⁴.

How can you use workplace wellness programs?

Start by asking your manager, HR or a wellbeing lead what your workplace offers. Examples include team step challenges, active meetings and regular desk breaks⁹. Programmes tend to raise measured activity, including daily steps, and some fitness and muscle strength measures improve². The effect on time off work is inconsistent, and the overall picture is inconclusive, so a programme is one route among several^2,7. In one multicomponent programme more employees reported regular exercise, but there were no clear differences in clinical health markers, health care use, time off work or job performance⁸. Most of what is known comes from people in paid work, often in offices, so go at a pace that suits you.

If you join a programme, treat it as a way to get started. Walking or exercising with colleagues or friends can help you stay motivated¹⁰.

If your workplace has no programme, or you aren't working, you can still build activity into your day. Adults are advised to do 150–300 minutes of moderate-intensity, or 75–150 minutes of vigorous-intensity, aerobic activity a week, or an equivalent mix⁴. These are weekly totals, doing some is better than doing none, and starting small counts⁴.

Do workplace challenges help people stay active?

Workplace step challenges tend to raise activity in the short term, but the gains often fade once the challenge ends. Average gains of 906 steps a day and about 1,700 steps a day have been reported, though these can't be put down to the challenge alone^11,3. Team-based challenges can boost activity in the short term, but keeping it up takes ongoing action and support from the organisation³.

Challenges with game-style points or competition tend to do better than no programme, or than a plain activity programme¹². Their benefit tends to fade after they end¹². Being on a team may also help through social support, which earlier research links with lower job-related strain¹¹.

• Use it as a starting push. Decide what you could keep doing once it ends, such as a regular lunchtime walk with a colleague.
• Pick a team or format you're comfortable with. Walking with others can help motivation¹⁰.
• Set your own pace and build up gradually. You don't need to match the most active people on your team.

Activity shouldn't be painful. If a muscle or joint feels sore, ease off, and see a doctor or other health professional if it persists or gets worse.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you are unusually tired, get it checked by a doctor.