The 4 day work week: a prescription for better physical health
In the hustle and bustle of the modern world, the traditional 5 day work week has been the norm for decades since Henry Ford introduced it in his factories. But what if we could improve our physical health by simply reducing our work week by one day? The 4 day work week, a concept gaining traction globally, promises not just increased productivity and improved mental health, but also significant physical health benefits.
More time for exercise when you work a 4 day week
One of the most immediate benefits of a 4 day work week is the extra day off, which can be used for physical activities. A study from the 4 Day Week Global Foundation found that those who switched to a 4 day week not only exercised more frequently, they also increased their exercises sessions by six minutes on average per session. In fact, 4 day week pilot participants exercised an extra 23.7 minutes on average per week.
Reduced sedentary behavior while working a 4 day week
A reduction in sedentary behavior can have significant health benefits. Prolonged periods of sitting can lead to a range of health problems, including heart disease and diabetes. By reducing the number of days spent in an office environment, the 4 day work week can help combat these issues.
Pilot program participants are asked to reduce their working hours by 20%, to a 32-hour week, thus reducing the time spent sedentary for those who work in offices, for example.
Sleep improves when working a 4 day week
The extra day off can also lead to better sleep, which is crucial for physical health. Adequate sleep can improve mood, cognitive function, and productivity, and can lower the risk of developing a range of health conditions. Sleep problems went down by 8% for participants across a range of our trials. Reports of insomnia and fatigue also reduced during the 4 day week trials.
A 4 day work week reduces stress
A 4 day work week can lead to reduced stress levels, which can have a positive impact on physical health. Chronic stress can lead to a range of health problems, including heart disease, digestive problems, and weakened immune function. By reducing the number of days at work, employees can better manage their stress levels, leading to improved physical health.
Return on Focus (ROF), a company that moved to a 4 day work week, found that their employees experienced decreased levels of burnout (64%) and stress (38%), as well as improved mental (43%) and physical (37%) health.
A 4 day work week supports a better work-life balance
A 4 day work week can improve work-life balance, which can have indirect benefits for physical health. For example, it can give individuals more time to prepare healthy meals, engage in hobbies that promote physical health, and spend time in nature.
In conclusion, the 4 day work week is not just a trend, but a potential solution to some of the health challenges posed by the modern work environment. By providing more time for exercise, reducing sedentary behavior, improving sleep, reducing stress, and improving work-life balance, the 4-day work week could be just what the doctor ordered for better physical health.
Case studies with 4 Day Week Global past pilot participants
Past participants to our global group pilot program share the impact of switching to a 4 day work week on their physical health:
Anna Ross, founder and CEO of Kester Black, Melbourne:
”On Friday like I really like to do something that's fun. So either I go to the city and have a look around, or I go to the countryside, and go running or go for a walk.”
Stuart Ralston, head chef at Aizle:
”I spent the whole [first] 10 months [of the trial] improving myself, thinking about things more, I started running again, I’ve lost like 20 pounds already, I get to sleep, I’m prioritizing my sleep.”
Sam Wengren, Pursuit Marketing:
”But the biggest impact I've found is a direct impact on my health. I’m asthmatic, and I'm supposed to take my inhaler every day. I’ve got it pretty much under control, but sometimes I'd go maybe six months without any inhalers because I’d think, ‘You know I can't be bothered like sorting that out.’ Wheres if I'm off on a Friday I've got all day for like, self maintenance, life maintenance.”
How can I contribute to the 4 day week movement?
So, how can we ensure the 4 day work week becomes routine over radical? We’re a non-profit organization looking to bring the 4 day week to as many people across the globe as possible. Our goal is to create a million years of new free time through 4 day week trials and transitions.
Would you like to sponsor us on this journey? Donate as little as $2 per month to become a part of this movement for a 4 Day World.
How can I improve my business with a 4 day week?
We offer support for businesses looking to make the shift to reduced-hour working in several ways:
1. Our Foundation Course
Our Foundation Course is designed for business leaders, consultants and entrepreneurs looking to understand how to implement a 4 day week in their organization, or to support the implementation of one in another organization.
We teach you through six video lecture modules, using the 100-80-100™ model.
2. Our Pilot Programs
We run 4 day week pilots using the 100-80-100™ principle across the globe. You can trial a 4 day week alongside other organizations in your geography. There are many pilots happening in various countries across the world.
Sign up here to register your interest in being a part of one of our pilots and we will let you know when the pilot in your country is kicking off! Alternatively, we have two global pilots happening in 2024, in March and September.
3. One-on-One Consulting
This is for larger organizations who want bespoke one-on-one support throughout the 4 day week planning and implementation process. We will provide you with world-leading experts in reducing working hours to help you on this journey.
