Meetings on the go counter the negative effects of sitting all day

Turning one meeting a week into a walk-and-talk could transform the health, well-being and productivity of employees, a study claims.

Office workers have little opportunity to walk 150 minutes a week as recommended by the American Heart Association.

But a study backed by the Centers for Disease Control and Prevention (CDC) has found that converting one traditional seated meeting into a walking discussion could counter the negative effects of sitting all day. 

On the move: Workers who have walking meetings greatly improve their heart health, a study claims

The study, conducted by the University of Miami Miller School of Medicine, documented the physical activity levels of 17 white collar workers – four men and 13 women with the average age of 40 – who wore accelerometers for three weeks.

The participants were split into eight groups and handed a seven-step ‘walking meeting’ guide, giving advice on how to lead a meeting and take notes while walking.

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They were advised to set a time and place to meet, create an agenda, and to make the walk more comfortable with good shoes and bottles of water. 

Each group was told to have a group leader who assigned roles such as time checker, note taker, and path leader.

They were to follow a prescribed route and walk for at least 30 minutes.

After the walking meeting, they were advised to sit and conclude to wrap up meeting, taking care of paperwork or other tasks that could not be accomplished during the meeting. 

By the end, the average moderate-intensity physical activity per week rose from 107 minutes in the first week, to 114 minutes in the second, and 117 minutes in the third.

HOW TO HAVE A ‘WaM’ (WALKING MEETING): STUDY’S 7-STEP GUIDE

1. Set a time and place to meet before your WaM.

2. Create an agenda for your WaM.

3. To make the walk more comfortable, bring items such as water, sunglasses, and sunscreen. Wear comfortable shoes.

4. Have the group leader assign roles to each walking meeting group member. (ie, time checker, note taker, path leader).

5. Follow the prescribed route.

6. Walk for at least 30 minutes.

7. After the walking meeting, sit and conclude to wrap up meeting; take care of paperwork or other tasks that could not be accomplished during WaM.

The study found the two steps least followed were planning an agenda, and sitting to conclude.  

Previous studies have shown that 15 minutes of brisk walking a day can push up life expectancy by an extra three years.  

For general cardiovascular health, the AHA recommends at least 30 minutes a day of moderate-intensity walking for five days a week, or 25 minutes a day of vigorous-intensity walking for three days a week.

In addition, everyone should fit in some muscle or strength training two days a week.

Ideally, the AHA advises, people should take up jogging, swimming, cycling, or another sport to lower the risk of a heart attack or a stroke. 

However, walking more is the first step, and many fall short.  

Reflecting on the significance of the findings, the study’s lead researcher, assistant professor of public health sciences Alberto J. Caban-Martinez, said: ‘There are limited opportunities for physical activity at work. 

‘This walking meeting pilot study provides early evidence that white-collar workers find it feasible and acceptable to convert a traditional seated meeting into a walking meeting.

‘Physical activity interventions such as the walking meeting protocol that encourage walking and raise levels of physical activity in the workplace are needed to counter the negative health effects of sedentary behavior.’

And the study’s lead author Hannah Kling said she believes activity in the workplace could have a knock-on effect in day-to-day life. 

‘Having sedentary, white-collar workers consider walking meetings feasible suggests that this intervention has the potential to positively influence the health of many individuals,’ Kling said. 

The findings come just a month after another study warned workers’ sedentary behaviour could be contributing to an increase in type 2 diabetes and heart disease.

The research, carried out by the National Charity Partnership – a collaboration between Diabetes UK, the British Heart Foundation (BHF) and Tesco – found 24 per cent of workers regularly work through their break.