Staying fit with an 9 to 5 job

MIDRAND – Prof. Ina Shaw of Momentum Multiply speaks about Move Month, which is in May, and keeping fit while in an office job.

May 26, 2016

Thandi Ntobela 1 minute read

Momentum staff warm up for a day filled with exciting fitness activities.

Nowadays we are more inclined to log many hours behind our computers.

Most office-bound employees are unlikely to reach the recommended 30 minutes of cardiovascular exercise five times per week, said Prof. Ina Shaw of Momentum Multiply, the membership rewards division of Momentum Health, an insurance and financial services provider based in Centurion.

Momentum had a Move for Health Day initiative at their headquarters with the aim of getting their employees more active. “We had numerous cardiovascular and strengthening exercises on the day. The one activity that can easily be incorporated into an employee’s daily office life is short walks around the building,” said Shaw.

“A person can do short bouts of cardiovascular and strength exercises without anyone even noticing. It is important to remember that the simple office physical activities will not make someone run the Comrades, but it might help reduce their incidence of developing diseases.”

She suggested taking the stairs instead of an elevator, taking long routes to the bathroom and meetings, and walking to a colleague instead of calling or sending an e-mail. “Make sure to walk a bit faster so that your heart rate increases,” said Shaw.

“For strengthening exercises, a person can stand up and sit down 15 times, have standing meetings, do calf raises while waiting at the printer or walk around on your toes. Then there are the more discreet gluteus [buttocks] squeezes and leg raises while seated on your chair.”

More than 50 percent of the working population spends the majority of their time in an office, said Shaw. “The workplace provides an opportunity to raise awareness, as well as guide and incentivise individuals to develop healthier behaviours… This has proven to have a multiplier effect, as employees integrate health and physical activity into their families and communities.

“By being physically active at work, employees’ will become more productive and feel more energised due to improved cardiovascular functioning.”