The ancestors of humankind, who were hunter-gatherers on the African savanna, developed the ability to wear animals down by running them down. They would chase their prey on foot until they had killed it, so they could have something to eat.

On the savanna, humans evolved into runners.

But people no longer run to survive. Today, many earn a living by sitting in front of a screen all day long.

It may be easy and convenient, but there is strong evidence to suggest that a sedentary work life is not ideal for one’s health.

Hundreds of thousands of Danes are overweight. More than 240,000 have type 2 diabetes, and studies show that one-third experience neck or shoulder pain every week.

“We need to think outside the box and transform society as a whole,” says Chris MacDonald, who has conducted research on exercise as a treatment for type 2 diabetes in collaboration with researchers from the Trygfonden Center for Active Health. Read more about it in the article“Exercise Proves Effective Against Diabetes in Scientific Study.”

Genetic mismatch

We have ended up in a genetic mismatch. Completely out of step with our genetics, which are just as old as those of the hunter-gatherers who hunted animals on foot on the African savanna, writes Chris MacDonald in his latest book, *Non-Negotiable: The Equation of Life*.

Humans aren't built to be as sedentary as we are today, he writes. Our inactive modern lifestyle is making us sick. To restore balance, we need to incorporate more exercise into our daily lives.

“For example, we could start incorporating training into the workplace,” suggests Chris MacDonald.

“Over the next twenty years, I hope it will become an integral part of our culture to naturally set aside half an hour during the workday to exercise. It should be something we just do—just like we eat lunch,” he adds.

More exercise during work hours

Exercise should be mandatory at work, according to researchers who have studied the benefits of spending a small portion of one’s workday being active.

“We need to incorporate more exercise into the workplace,” says Just Bendix Justesen, who advises companies on implementing exercise programs and is also a senior researcher at the University of Southern Denmark’s Department of Sports Science and Biomechanics.

“It should be acceptable to spend work time on exercise. That way, all the people who never get to exercise in their free time because they don’t have the time or energy can get it done,” he continues.

Employees are becoming healthier

Just Bendix Justesen and colleagues from the University of Southern Denmark (SDU) have conducted a study showing that there is a link between exercising during work hours and better health.

In the study, 200 office workers who exercised for one hour a week during work hours were compared with 200 others who did not exercise.

Office workers who exercised for one hour a week while at work had significantly better health—as measured by factors such as cardiovascular fitness and blood pressure—than the control group,according to the study, which was published in the *Journal of Occupational and Environmental Medicine*.

One-third suffer from neck and shoulder pain

In the study mentioned above, the office workers exercised once a week with a regular instructor. They were also encouraged to get half an hour of daily exercise in their free time.

However, even less far-reaching measures can also benefit the health of working people, according to research from the National Research Center for the Working Environment (NFA).

Researchers at the center have repeatedly tested whether exercises for the neck, shoulders, and back help relieve pain. Studies show that one-third of all Danes experience pain in that part of the body every week.

“We have conducted more than ten randomized controlled trials involving physical activity at a variety of workplaces, such as offices, laboratories, construction sites, slaughterhouses, and in the healthcare sector,” says research director Lars L. Andersen, a professor at the NFA.

“Across all job categories, exercise helps relieve pain,” he continues.

The NFA's research on the effects of exercise during work hours has been published in scientific journals. See, for example,here,here,here,here, andhere.

Strength training significantly reduces pain

Lars L. Andersen and his colleagues have, among other things, studied the benefits office workers gain from exercising three times a week for 20 minutes each session.

“It was targeted strength training focused on the areas of the body where they were experiencing pain. The training significantly reduced their pain compared to a control group that cycled three times a week,” says Lars L. Andersen.

“We moved on to other job groups, where we found the same thing. We also looked at team spirit. It was strengthened by the fact that the employees worked out together,” he adds.

Cautious professor: Untimely interference

The researchers recommend that the training be mandatory and structured. Otherwise, it will fizzle out, and only those employees who are already in good shape will show up.

A third person, Helge Hvid, who has not conducted research on exercise during work hours but does have many years of experience as an occupational health researcher, is, however, skeptical of the idea of introducing mandatory exercise.

“I’m afraid there are quite a few employees who don’t think this is a good idea. They will see it as an unwarranted intrusion into their way of life,” says Helge Hvid, professor emeritus at Roskilde University’s Center for Working Life Research.

“Some people don’t think their workplace should decide whether or not they should exercise. You have to take that into account. If there’s too much resistance, it won’t work,” he continues.

It is essential that there be some sense to the madness

Helge Hvid warns that if a company introduces a mandatory training program against the wishes of its employees, it could strain the relationship between managers and employees.

“Management loses its legitimacy and authority if it implements something that people think is ridiculous,” he says.

It is crucial that employees see the value in the training, that management is committed, and that there is someone who takes the initiative and sees it through. This could be either someone hired specifically for the role or an enthusiastic employee at the workplace, the researchers say.

In an upcoming article here on Videnskab.dk, you can read the researchers’ tips on how to get started with exercising at work.