Workplace wellness often focuses on mental health. Our daily mood and level of wellbeing reflects our experience in the workplace but also within the body. And research is continuing to emphasize that how we move throughout the day matters. Our aches and pains make us less productive and less fulfilled at work. Embracing more physical activity can help, and leads to greater job satisfaction in office workers within weeks. The potential for relief is important because it raises wellbeing and productivity. Short movement snacks during the workday can benefit employee wellness in measurable ways!
Sitting seems harmless, at first. Yet over time, prolonged sitting can take a toll on our posture, leading to issues like neck pain, lower back pain, tight hip flexors, and issues with the shoulders. Computer work often creates muscle imbalances that raise risks of musculoskeletal pain. And jobs that involve a lot of sitting raise risks of blood clots and high blood pressure.
Many workers know they should be moving more often but say they feel so exhausted that at the end of the work day, they simply do not make time for it. The unfortunate truth is that most workers experience musculoskeletal pain that they attribute to prolonged sitting or standing at work. What begins as a nagging joint soreness gradually “outpaces the ability of the body to heal itself.” Correct use of workplace equipment and ergonomic training can help, but sometimes the nature of the job requires repetitive movements. 
Reducing sitting time should be a workplace priority because it has the potential to help employees feel and move better. Each short break restores circulation and benefits musculoskeletal health. Although therapy is often initiated after pain and inflammation set-in, early prevention is best.
To help employees learn the movement snack technique, some researchers argue for mandatory work pauses. This idea has merit but may interrupt tasks and come at inopportune times. Nudges have the power to motivate, but can be viewed as frustrating and unwelcome if employees feel they are coerced into exercise.
Passive prompts for movement snacks have been used for employee wellness initiatives to effectively increase daily calories burned. This tends to be viewed positively by employees as long as it’s not a strict requirement to move when prompted. In a similar experimental design, workers responded to prompts to interrupt sitting and significantly reduced their blood pressure. And employers may need to remind workers of movement benefits, because very few employees realize how detrimental prolonged sitting can be on overall health.
Another option is to encourage workers to determine natural opportunities for brief movement snacks. Instead of a mandatory movement breaks mid-morning, for example, allow employees to find movement snack opportunities as they switch from one task to another or when it fits best in their workday. This approach supports employee autonomy and can utilize prompts without forcing movement at inopportune moments.
Most employees use their personal devices while at work. This may be a key way to reach them, because employee wellness offerings work best when they are convenient, from an employee wellness standpoint. In line with this idea, surveys reveal that 87% of businesses say they rely on personal mobile device use for company-specific apps and wellness initiatives. This opens the possibility to provide on-demand movement options.
Movement snacks have measurable workplace wellness benefits. By helping us better regulate blood sugar, more movement throughout the day can help us reduce diabetes risk. And studies on short-form breaks during working hours show that these can help regain focus and enthusiasm. Other studies find that as long as these short breaks are not too challenging, they effectively reduce workplace fatigue and enhance vigor. And recent research confirms that short movement-based breaks can significantly impact wellbeing, increasing the relevance of this wellness option for employees.
Treo’s employee-centered approach provides videos to help them address different body regions. For example, 5-minute movement snacks can deliver a pleasant experience that helps employees improve mobility, stretch, or strengthen the body. Members can combine selected short-form options to create a personalized full-body workout. All levels of intensity are available, but we include plenty of short-form classes that are gentle, low-impact, and low intensity based on their mental health benefits. Interested in learning how your team can benefit from these engaging options? Let’s get in touch! Info@treowellness.com
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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