"My job is physical, I don't need to exercise!"
April 24, 2024

It may surprise you to know that being active at work is not the same as exercising.

Two delivery personnel unloading boxes from a van.
In clinic we hear the same line, time and again, from people who are active in their jobs and places of work: I don't need to exercise because I get a lot of physical activity at work. But there is sufficient evidence to suggest that being physical at work is not the same as exercising. Yes, that even includes if you do heavy and repetitive lifting.

Physical activity is defined as "any bodily movement produced by skeletal muscles that requires energy expenditure", where as exercise is defined as "movement that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is used to improve health, maintain fitness, and is important for physical rehabilitation".

Exercise conditions your muscles, helps to increase stamina, reduces dysfunction, and prevents injury; this is especially true for people with physical jobs as they are more susceptible to workplace injury. Conditioning your body to perform different movements other than the repetitive actions you undertake at work is beneficial for workplace safety and longevity. 

Quashing the cycle of excuses.
It's easy to make excuses and stay in our comfort zone of inaction/ inactivity. As humans we are programmed to lean into what we're familiar and comfortable with, even if it's detrimental to our health. Let's debunk the top three common excuses we hear in the clinic:
  1. I don't have enough time
    You're busy, we get it! But we're going to flat out call that one a lie. You don't need to take massive amounts of time of out your schedule to move your body. Everyone has a spare couple of minutes in their day to rack up those steps, do some jumping jacks, or lunge on the spot. Brushing your teeth takes two mins, why not do some calf raises in front of the mirror at the same time? Try taking the stairs at the train station/ work instead of the elevator. Waiting for the kettle to boil so you can have a cuppa? Hold on to the kitchen bench for support and do some squats.
  2. I'm too tired 
    We hear you! Life is busy and we're tired too. The good news is, moving your body actually boosts your energy and heightens your mental clarity. So when you get home, change into those walking shoes, grab your partner, kids, the dog, or just some headphones and pound that pavement! Instead of lazing on the couch for 15 mins browsing through your endless paid subscriptions trying to decide what to watch, you can do a quick Google search on your blockie walk and have a concrete choice by the time you get back home! It's win-win!!
  3. I get enough exercise at work
    Whilst being physically active at work is important, there are a few things that you can incorporate to immensely benefit your overall health. An example of this would be cardio exercise. Cardio conditions your circulatory system which can help to lower your overall blood pressure and ease the likelihood of chronic health diseases.  

Exercise and movement gets easier everyday. But you have to do it everyday, that's the hard part.

Taking that first step toward change can be hard, but it is going to be so beneficial for your overall health and wellbeing. Start with 10 mins a day, heck, start with five, and see how you are feeling after a week! The point is, just started. Small habits that are done consistently over time have the biggest impact. 

And if you're still finding the process daunting, try recruiting a buddy. Working out with a friend offers numerous benefits that can enhance your fitness journey. Not only does it provide motivation and mutual accountability, but it also adds an element of fun and enjoyment to your workouts. Exercising together fosters a supportive environment where you can push each other to achieve your goals and celebrate successes along the way. Additionally, having a workout buddy helps establish a consistent exercise routine, leading to better adherence and improved performance.


Whether you're trying new workouts, sharing laughs, or pushing each other to the next level, having a friend by your side can make all the difference in your fitness journey.