We all know that sitting for prolonged periods is bad for you.
Studies show that sitting for eight hours or more can lead to:
- Obesity
- Higher blood sugar
- Increased blood pressure
- Increased levels of cholesterol
- Lethargy
Living a sedentary life can lead to an increased risk of type 2 diabetes and cardiovascular disease too.
James Levine, a doctor of endocrinology at the Mayo clinic said, “Excessive sitting is a lethal activity.” Levine is a leading expert on sedentary behaviour and his studies prompted my people to begin standing at work more often.
Levine’s research led to a huge growth in the popularity of sit-stand desks and laptop risers.
Experts originally recommended standing for about fifteen minutes in every hour. The latest studies suggest that this could be increased to 30 minutes or even 45 minutes.
However, the point of the initial research has perhaps been lost. It’s not just standing, but the movement that is beneficial to us.
And the answer to the question “How often should I stand up from my desk?,” is simple, “As often as you can.” It’s not the length of time standing you need to be focussed on but taking action to move as often as possible:
Here are some ideas to improve your frequency of movement at work:
Stand up
The more often you stand the better.
Walk about
Walk to get things such as printing. Walk to a coffee shop. Take a lunchtime walk.
Micro-exercises
Simple exercises to do at your workstation such as desk push-ups, leg raises and squats. Even if they just last to 20 to 30 seconds.
Micro-stretches
There are lots of stretches you can do at work that hardly take any time at all.
Walking meetings
Grab a colleague or two and go for a walk around the building. Even if you are working from home put your earphones in and walk during your next meeting. Be aware of your surroundings and be safe.
Take the stairs
Forget the lift or get off a few floors below the one you need.
Go to the bathroom
If you stay well hydrated, you will need to visit the loo more often. You win on both counts.
Get some digital help
Whether that’s a pedometer, an alarm or an apple watch or an app there are lots of things you can use to remind you to move.
Walk when you talk
Even if you pace about when you talk on the phone it will help. You will sound more positive too.
Walk or cycle to work
Begin with just a few days a week
Park and walk
If you drive to work, try parking further away from the office.
Change the culture
One of the biggest reasons people don’t move enough at work is the culture. Western workplace cultures are hardwired to keep us at our desks and moving from them, stretching, or even standing up can cause people to stare. Encourage people to join in, or talk about wellbeing at work, what you are doing and why.
If you would like us to help change the culture in your workplace to one more conducive to wellbeing and productivity, then please contact us.