How to achieve a flexible working pattern that benefits your health

Laura Hampson
Updated ·4-min read
Cropped shot of an unrecognizable businesswoman sitting alone and typing on her laptop during the day at home flexible working
Experts have revealed the best flexible working pattern for our health. (Getty Images)

A new six-month trial will allow hundreds of British workers to be given greater flexibility on their working patterns.

The project, supported by the 4 Day Week Campaign, will see at least six businesses trial flexible start and finish times, a nine-day fortnight, and compressed hours into a four-day working week.

“Hundreds of British companies and one local council have already shown a four-day week with no loss of pay can be a win-win for workers and employers,” the 4 Day Week Campaign director, Joe Ryle, told the BBC.

The way we work changed following the pandemic outbreak in 2020 and, while many people are back to working in offices, the latest report from the Office for National Statistics says that around a quarter of Brits (28%) are still hybrid working, with a further 16% working solely from home.

It’s been nearly a century since the 40-hour, ‘nine to five’ work week was introduced by Henry Ford in 1926.

The owner of the Ford Motor Company implemented this structure with the belief that employees would be more productive as, until then, a 12-hour work day had been the norm.

Since then, the UK has implemented several laws around how often British people should work. One such law is The Working Time Regulations 1998, which stipulates that people should work no longer than 48 hours a week.

The government also says that workers who work more than six hours a day are entitled to a 20-minute break, and that there should be at least 11 hours between working days. Workers also have the right to an uninterrupted 24 hours without work each week, or an uninterrupted 48 hours without work each fortnight.

There could soon be even more tide changes in how we work, however, as the Flexible Working (Amendment) Regulations 2023 was introduced this year and says that employers must consider a flexible working request from an employee within two months of it being submitted.

Businesswoman with headphones smiling during video conference. Multiracial male and female professionals are attending online meeting. They are discussing business strategy.
Several companies are trying different methods of flexible working. (Getty Images)

Working can impact our lives and our health in several ways – both positive and negative.

“On the positive side, work gives purpose to cognitively stimulate and engage our mind, which motivates us to learn and perform better,” Sankalp Chaturvedi, Professor of Organisational Behaviour and Leadership at the Imperial College Business School, tells Yahoo UK.

“[While] it does help with reducing financial stress and providing stability for our needs, workload environment, individual health status, and stress can severely affect our health.”

Chaturvedi points to the recent Labour Force Survey Data, which found that 17.1 million working days were lost in 2022 and 2023 due to work-related stress, depression, or anxiety – with workload being a primary reason.

“Recent research suggests the stress currently is much more than the pre-pandemic levels,” he adds.

Along with mental pressures, Paul Lee, author of Regeneration by Design, adds that working can impact our physical health too.

“Sedentary jobs can lead to musculoskeletal issues due to lack of movement, while high-stress environments elevate cortisol levels, causing chronic inflammation,” he explains.

Hybrid workplace
Whatever way you work, it's important to get your work-life balance right. (Getty Images)

Out of all the options being trialled, Lee says that flexible start and finishing times is the most beneficial to our health.

“This allows individuals to work during their most productive times, aligning with their natural circadian rhythms,” he says. “This flexibility helps reduce stress, improves mood, and supports better physical health by encouraging regular movement and healthy eating habits. However, it is essential to recognise that the effectiveness of this pattern depends on an individual’s personal discipline and ability to manage their time effectively.”

Even if it’s not possible for you to work flexible hours, Chaturvedi says that focusing on good work-life balance can be the key no matter your working pattern.

“Having clear boundaries and creating and communicating work norms around you to take self-care seriously will help,” he says.

“Mindfulness exercises to regulate breathing patterns and sleeping are natural ways of helping set and reset our bodies. Having a supportive work-environment including line-manager also helps immensely with the goal.”

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