It’s easy to get stuck at your desk when there’s a deadline looming or a big task in front of you. Hours can go by before you realise you haven’t stood up, stretched or even moved more than a few steps. Most of us know that staying seated for too long isn’t great for our health – but still, we often just crack on with our day regardless.
That’s why we’re focusing this week’s blog on why it’s so important for office workers to add movement into their day – and some simple ways to do it, even during a busy work schedule. Plus, we’ll share how our office team is putting this into action by walking 1,000 miles this May!
The benefits of movement
Moving more throughout the day isn’t just about getting your steps in – it’s essential for both physical and mental wellbeing. Here are just some of the known benefits:
- Boosts heart health – movement helps reduce blood pressure and improves circulation.
- Aids weight management – even small bursts of movement help burn calories.
- Reduces the risk of common health problems – including cardiovascular diseases and type 2 diabetes.
- Improves posture and reduces musculoskeletal strain – especially important for desk workers.
- Supports mental health – movement releases endorphins that can improve your mood and reduce stress.
- Improves energy and focus – short breaks can help recharge your brain.
How to move more in a working day
You don’t need to hit the gym to benefit from movement – slight changes add up. Here are a few easy ways to add more activity into your day:
- Take regular stretch breaks – set a reminder every hour to stand, stretch or walk for one or two minutes.
- Walk and talk – try taking phone calls or meetings on the move.
- Go for a lunchtime stroll – even 10 minutes around the block can be effective.
- Stand while working – try a standing desk for part of the day or alternate between sitting and standing.
- Park further away or get off the bus a stop early – build walking into your daily commute.
- Use the stairs instead of the lift – a classic tip that still works!
Walking for charity – and for heart health
This May, the Sheriff Construction office team is putting all this advice into action by taking on the British Heart Foundation’s Walk for Hearts challenge. Together, we’re aiming to walk 1,000 miles over the course of the month – raising money for life-saving heart research while doing our own hearts some good along the way.
Seven of our team members have officially signed up for the challenge, with others joining in on group walks to help reach our target. We’re tracking our progress with Fitbits and step counters and so far, we’ve clocked up some serious miles!
The team took on the challenge not just to support a brilliant cause, but because so many of us spend long hours sitting at our desks. It’s a fantastic way to boost our fitness, bond as a team and raise funds for the British Heart Foundation – a charity that’s working hard to reduce deaths from heart and circulatory diseases.
We’ve already raised over £1,300 which has smashed our original target of £500 but, with the continued support of our friends, family and colleagues, we’re sure that our final total could hit closer to £2,000!
Could your support get us over that line?
👉 If you’re able to spare something, please visit our JustGiving page here to donate – you can support the whole team or pick an individual team member to cheer on. Every pound helps!
Thank you for supporting us – and don’t forget to keep on moving!
20.05.2025
Feature image: Sheriff Construction
