Human beings are not meant to be sedentary. Mother Nature intended us to spend our days out and about, straining our sinews and filling our lungs with fresh air. No wonder, then, that office workers suffer tired eyes, aching backs and general feelings of jadedness and lethargy. Let's face it, spending day after day hunched over a computer monitor is not a healthy lifestyle. Especially if you then spend your evenings slumped in front of another flickering screen.
The cure, of course, is simple: unglue yourself from that chair and get outside to do something physical. That needn't mean long solitary walks, the tedium of swimming lengths or the expense of joining a gym – others in your office will most likely feel the same about spending all day every day doing nothing more strenuous than twiddling about with a computer mouse, so why not band together and form your own office sports team?
Clare Hinkley, a consultant at PR firm Fishburn Hedges, plays netball in a lunchtime league that's been up and running for several years. "It's a bit like break-time at school where you get to run around for half an hour. It's nice to see your work colleagues in a slightly different situation and people you don't necessarily work with closely. You might be having a stressful day but you definitely come back refreshed."
Between 20 and 30 women from Hinkley's firm compete against teams from other companies in the area, and the range of ability means there's no need for newcomers to feel shy. "It's a really mixed standard. Some people play outside work in outside teams. Others haven't played since primary school. There are four divisions, so mixed levels of ability isn't a barrier."
Hinkley says though playing against different companies can lead to a bit of competition, in her team the emphasis is on enjoyment. "It's about spending some time with each other, seeing each other in a different light and in a different context, and just having fun."
Many sports lend themselves perfectly to lunchtime or after-work play. Football, our national game, is never more glorious than played five-a-side with jumpers for goalposts. Softball – not so different from childhood favourite rounders – is a good option if there are lots of people who want to play, while squash is the choice of the driven individualist.
Once you've decided what type of team you want to put together, look up your chosen sport's governing body – there's a list with links available online at Allsportinternational.co.uk. It may well provide advice and support on starting up your own team – as well as pointers if you're unclear on any of the rules and general tips on improving your game. It is also likely to list local leagues which will be useful if you want to play competitively.
If you're stuck for a venue, check out Activeplaces.co.uk for details of pitches, courts and other facilities close to you. It's also worth keeping your eyes open in your local area, as there may already be sports leagues up and running at your local park or sports ground.
Some sports have leagues or tournaments for different types of workers. For example, in London there are softball leagues for advertising firms, publishers, bankers and lawyers as well as a general league that anyone can play in, while in Birmingham, netballers from hospitals can take on accountants in the city-wide Works league. And if you work in Bristol in the media you could start training your five-a-side football team for next year's tournament.
Forming a team is a great way to get to know colleagues as well blowing away the cobwebs after a hard day at work. But remember these are the people you work with, so keep the emphasis on enjoying the game, and don't threaten to take you ball back if it all goes wrong.
• Share your tips on starting up a sports team at work
