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What works to sit less and move more at work?

Latest evidence

With growing warnings that “sitting is the new smoking,” many workplaces have introduced standing desks, handed out pedometers, and organized “Health Challenge Months.” But here’s the real question: Are these efforts actually working? A recent umbrella review published in The Lancet Public Health (Rouyard et al., 2025) offers a comprehensive look at how workplace interventions affect sedentary behaviour and physical activity. Drawing from 36 systematic reviews and 214 original studies, the findings are both eye-opening and instructive. What is an Umbrella Review? An umbrella review is a “review of reviews.” It summarises evidence from multiple systematic reviews on a broad topic to offer high-level insights. Think of it as a meta-summary—ideal for identifying trends, strengths, and gaps in a body of evidence. The Challenge: We’re Still Sitting Too Much—And It’s Hard to Get Moving Despite good intentions, global physical activity levels are stagnating or declining—especially in desk-based jobs. In fact, data shows that office workers spend about 72.5% of their workday sitting. While standing desks can cut down sitting time by 67–75 minutes per day, they don’t significantly boost moderate-to-vigorous physical activity (MVPA)—the type that really benefits heart and metabolic health. So, in many cases, we’re just swapping “sitting still”…

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Who is accessing the BeUpstanding website – and what are they doing?

BeUpstanding Stories

While we have been busy incorporating insights from the BeUpstanding implementation trial into the development of BeUpstanding 2.0, our original platform has remained publicly accessible. Without active promotion during this period, we became curious: how are people still finding us—and what are they doing when they get here? To answer this, we reviewed and analysed website data from the past 12 months (March 12, 2024 – March 12, 2025). This snapshot gives us insights into what’s working, what could improve, and how to better prepare for the next phase. Who Are We Reaching? The data shows that over 75% of users are from Australia, with a high concentration in major metropolitan areas like Sydney, Brisbane, and Melbourne. But beyond the big cities, it’s worth celebrating that users from regional and remote parts of Australia are also engaging with the platform. This broad spread confirms that BeUpstanding continues to serve a truly national audience. Internationally, we’ve seen growing interest from the United States, United Kingdom, New Zealand, and China. While these countries currently represent a small percentage of our total traffic, their consistent presence suggests promising opportunities for global engagement in the future. How Are Users Finding Us? Most users accessed the…

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Standing Up to Norms: How Culture Shapes Workplace Behaviour

Latest evidence

When it comes to workplace health, standing up is more than just a physical act—it’s a social one. The BeUpstanding™ program encourages simple changes, like breaking up long sitting periods, that have big impacts on health. But why is it that some workplaces embrace standing meetings or stretch breaks so easily, while others find it awkward—even unacceptable? The answer lies in the invisible force of social and cultural norms. The Power of Norms Social norms are the unwritten rules about how to behave in a group. They are shaped by shared beliefs, expectations, and cultural values. When we are at work, we often adjust our behaviour based on what others are doing—or what we think they expect us to do. Psychologists call this normative influence. According to Social Norms Theory, people tend to conform to what they perceive as normal, especially when they want to be accepted. This means that if no one in the office stands during meetings, individuals may hesitate to do so—even if they know it’s healthier. Cultural Differences in Sitting Norms Cultural expectations play a big role, too. Research shows that in some cultures, sitting for long periods is associated with professionalism, respect, or productivity. In…

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Elevating Workplace Health: Key Insights from the Copenhagen Consensus on Physical Activity

Key resources

Workplaces have long been recognised as a key setting for promoting health-enhancing physical activity (HEPA). Recently, an international collaboration of leading experts created a roadmap to maximise the effectiveness of workplace HEPA programs. The Copenhagen Consensus Statements, published in the European Journal for Sport and Society, provide valuable insights and recommendations for organisations committed to fostering healthier, more active workplaces. This blog article provides a summary of the key points from this article. What is Health Enhancing Physical Activity (HEPA) in the workplace?  HEPA programs in the workplace aim to encourage physical activity and reduce sedentary behaviours among employees through structured and unstructured activities. These programs range from active transport initiatives, like cycling to work, to integrated exercises and active breaks throughout the workday. The term HEPA recognises that the aim is for a “Goldilocks” or just right amount of physical activity exposure to enhance health in this setting: not too much and not too little.  Key Consensus Insights for Success Tailor Programs to Employee Needs: Effective programs align with specific roles, occupational demands, and health needs of employees. Sedentary roles may benefit from strategies that involve regular movement and postural breaks to reduce exposure to prolonged sedentary time, while…

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Personalising workplace wellness through leveraging AI

Latest evidence

Imagine your workplace as a bustling city, with each employee navigating their daily routines like vehicles on a highway. Some travel smoothly while others hit roadblocks disguised as fatigue, stress, or lack of motivation. Traditional workplace wellness is like traffic signs that provide general guidance that may not be suitable for all. Thus, the integration of AI is like a smart GPS that assesses the individual needs of the user and offers personal routes to better health. Behavioural science and AI AI can impact the operational function of workplace wellness programs by introducing interventions that are individually tailored, more engaging, and effective. A useful way to put this into context is through the Theory of Planned Behaviour (TPB). It is a psychological model explaining how beliefs shape actions. TPB suggests that our behaviour is influenced by three main factors: Attitude Toward the Behaviour: Do I believe this health change is beneficial? Subjective Norms: Are others around me doing it too? Perceived Behavioural Control: Do I feel capable of making this change? By integrating AI into wellness programs, we can influence these factors, making it easier for adoption by employees and ensuring sustainable healthy behaviours. Personalising Wellness Programs One of AI’s…

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Walking the Line: The Pros and Cons of Treadmill Desks

Latest evidence

In today’s work-from-anywhere culture, staying active while working has become a major focus. If you’ve ever felt stiff after sitting at your desk for hours, you’re not alone! One innovative solution gaining traction is the treadmill desk—a workstation that lets you walk while you work. Treadmill desks aren’t exactly a staple in every office, but they are becoming more popular. Estimates suggest that between 300,000 and 500,000 treadmill desks were in use in the U.S. by late 2013. With the rise of remote work and health-conscious workplaces, that number has likely grown. In fact, one study found that 65% of participants obtained their treadmill desks in 2020 or 2021—showing a major spike in interest. Treadmill desks come in a variety of price ranges based on features, quality and brand. Budget-friendly under-desk treadmills start at around $300, but durability can be a concern, as frequent users report these models lasting about a year with regular use. Mid-range options ($500–$1,500) strike a balance between affordability and longevity. High-end models can cost upwards of $3,000, offering premium features and top-tier construction. So right now, you might be thinking that a treadmill desk sounds like it could be a perfect way to get moving…

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5 Reasons Why Workers Should Incorporate a Post-Lunch Walk into Their Day

Bite size facts

Are you looking for a way to avoid that 3pm energy slump? Or even better, are you looking for an easy way to improve your mental clarity, digestion and other crucial components of your daily life? It may sound too good to be true, but a simple lunch-break walk after eating is one simple way to improve your health and wellbeing in various ways. This article will explore five major health benefits associated with a short walk after lunch, whether that be 10 minutes or 30 minutes – something is better than nothing! Reason 1: Blood Sugar Control Firstly, walking has been found to regulate the body’s blood sugar response. After you consume food your body experiences a spike in blood-sugar. The extent of this blood sugar spikes depends on many different variables, but a major one is the type of food that you consume. For example, if you consume a refined carb-heavy food such as a donut, your blood sugar may spike a lot higher and quicker than it might if you ate something like an apple, which contains more fibre, which helps to slow down this blood sugar spike. When your blood sugar spikes really quickly, it also…

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Trial findings are out for BeUpstanding! (hint – it works!)

BeUpstanding Stories

The main findings of the BeUpstanding trial have now been published! You can read the scientific paper here, see a summary of the findings in the video, or read more about it below. Evaluating BeUpstanding in a world-first implementation trial The evidence-based BeUpstanding program has been iteratively developed and tested across multiple phases in collaboration with end users and key policy and practice stakeholder. A key phase of this process was the national implementation trial of the program. From June 2019 to September 2021, we recruited desk-based teams from across Australia into trial, which was funded through the NMMRC Partnership Project grant scheme, and supported by our partners: Safe Work Australia, Comcare, Queensland Office of Industrial Relations, The Victorian Health Promotion Foundation (VicHealth), and Healthier Workplace Western Australia. For teams, the main feature of taking part in the trial (as distinct from using the program independently) was committing to the evaluation steps and receipt of expert health coaching support to deliver the program via email and phone calls. Trial teams were also followed up at 1-year after running the program. In the trial, we were interested in questions such as: What is the uptake of the program among workplaces and staff?…

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What Strategies do Desk-Based Workers Choose to Reduce Their Musculoskeletal Discomfort in Their Lower Backs? 

BeUpstanding Stories

Are you a desk-worker struggling to alleviate your lower back pain? If yes, you are part of a growing movement of workers looking for ways to relieve musculoskeletal discomfort. In this article, we will explore evidence from the BeUpstanding program, highlighting the strategies that desk-based workers use to prevent or manage their discomfort in their lower backs. The risks of prolonged sitting in the workplace Sitting for long, unbroken periods has been shown to be detrimental to overall health, including an increased risk of premature mortality and chronic health problems. For Australians, this is especially concerning, as approximately 60% of their total daily sitting time is accumulated in the workplace. Office workers, in particular, spend anywhere from 180 to 300 minutes seated at their desks each day, often with very little postural variation. These extended periods of sitting, without regular movement or postural changes, can be linked with musculoskeletal discomfort. Since the average Australian spends roughly 45 years in the workforce, the impact of desk-based work on musculoskeletal health is a growing concern—especially when it comes to the lower back. 4 out of 5 Australians will experience lower back pain sometime in their life. Lower back problems are incredibly common…

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Reinforcing the Benefits of Moving More: The Journey of BeUpstanding

BeUpstanding Stories

We did it! We made a stand for our health. After two months of standing, moving, and embracing new habits, we’ve reached a significant milestone in the BeUpstanding program. But this is just the beginning of a journey toward happier and healthier lives. In weeks 6 and 8 of the program, the focus shifts to reinforcing the benefits of sitting less, celebrating our collective achievements, and setting the stage for lasting change. But what makes this part of the program so effective? Let’s explore how BeUpstanding, with its foundation in behaviour change theory, uses strategic messaging in weeks 6 and 8 to keep momentum strong and ensure sustained success. As discussed in our previous blog, BeUpstanding is grounded in robust behavioural change frameworks like the Behaviour Change Wheel (BCW), composed of the COM-B model, and the Theoretical Domains Framework (TDF). These models help guide the design of the program, ensuring it addresses not just individual behaviours but the broader social and environmental contexts that influence those behaviours. Here’s how BeUpstanding uses theory to keep workers engaged towards the end of the program and in the future: Capability As we near the end of the program, it’s crucial to reflect on the progress…

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