Findings published in the British Journal of Sports Medicine suggest that workers who work at a predominantly desk-based job should strive for 2 hours a day of standing or strolling during working hours.
It’s not always easy to fit standing and walking time into your day, especially when you do most of your work at a desk, but physicians came up with a few tips to get people on their feet and keep productivity up. To get off your feet at work, the expert panel suggests:
- Periodically standing up at work.
- Using a sit-stand workstation.
- Take short-active breaks.
- Walk around during mandated breaks and lunch time.
- Invest in a headset so you can move while on the phone.
“The research evidence supports action now,” said Dr. Allan Hedge. “Numerous studies show that interspersing periods of sitting with standing and moving/strolling benefits circulatory function and helps regulate risk factors for obesity, diabetes, cardiovascular disease, and some cancers.”
Over time, as sedentary workers get used to longer periods of standing and walking, the panel advised that workers strive for 4 hours of standing/walking at work. They also believe team leaders should be aware of the findings, so they can help accommodate periods of movement and avoid long seated periods.
Sedentary Risks
As we’ve documented on the blog before, remaining sedentary for long periods of time can be damaging to your health. The expert panel agreed, noting that sedentary living has been linked to:
- Cardiovascular disease
- Diabetes
- Cancer
- Depression
- Musculoskeletal problems
- High blood pressure
Sit-stand desk are becoming more popular in the workplace as people are becoming more movement-conscious, but even small modifications like standing five minutes every half hour is a great start.
“Although the momentum for changing sedentary working environments is already fuelling a growing market in sit-stand attachments for desks and adjustable sit-stand desktops, a simple first behavior-modifying step could be just to get people standing and moving more frequently as part of their working day,” said Dr Hedge. “Moreover, in the workplace, this may potentially be more socially achievable than targeted exercise.”
So make it a plan to become more active at work this week and in the future. Even if it’s just walking for 15 minutes at the end of you lunch hour, those minutes on your feet will add up!
Related source: Medscape