Why being Active at Work is NOT the same as Regular Exercise

Many people who work physically demanding manual jobs or those who are run off their feet with housework or minding the kids often believe they are getting enough ‘exercise’ to be fit and healthy.

This assumption is not well supported by the evidence, however, as not all activity is equal in its ability to help with health and well-being. It’s been shown that occupational and non-intentional activities do not provide the same health and well-being benefits as recreational intentional exercise.

Active work and exercise don't have the same impact on the body - despite how tired you might feel

In many occupations, work requires being physically active for 7–12 hours per day, for several consecutive days, with limited frequency and duration of rest periods within and between working days.

This can actually have a detrimental effect on cardiovascular health, causing elevated blood pressure, increased 24-hour heart rate and elevated markers of inflammation within the body. 

Limited control over work tasks, speed, schedule and your work environment may also contribute to the detrimental effects of this occupational physical activity.

So, while your Fitbit may say you’ve covered 10k+ steps during the day, depending on the mode of activity across the day and the stress level attached, you may still want to create time for more structured exercise to truly make impactful benefits to your health.

Exercising well requires a period of strong effort followed by a longer period of rest between sessions

Just because you’re active and burning calories, doesn’t mean you’re necessarily improving cardiac and metabolic health. Improvement of cardiorespiratory fitness requires a high intensity of exercise (>60%–80% of maximal aerobic capacity) for short periods of time. Resting and recovering well in the aftermath of these bouts of exercise is also a vital element to reap the benefits of such training.

So what can you do?

Plan the times you wish to exercise during the week. Block off a period of time to remove distractions and immerse yourself in a form of exercise you enjoy. If you find it hard to consistently find the time or motivation to include exercise in your weekly routine, consider joining a group, finding a training partner or seeking some 1-to-1 coaching to help form the habit. Once the habit is formed and you realise all the amazing benefits of regular exercise, you’ll never go back!

Remember, for true gains in strength and fitness, exercise needs to be performed at sufficient intensity and allow appropriate recovery times between bouts. This is often not the case when it comes to physically demanding occupational work.

At The Physio Ward, we can work with you one-to-one and show you ‘how to’ instead of saying ‘don’t do’, giving you the confidence to be active and continue doing what you enjoy. Consider visiting us if you'd like more information on how best to prepare yourself for your sporting pursuits - whether it's your first run, or your 10th competitive footballing season. You can book an appointment here, or call us at 01-6870302.