You’ve probably read about the negative impact a sedentary lifestyle can have on your health — sitting for long periods of time can create a multitude of health issues, including lower back pain, poor mobility, and an increased risk of diabetes and cardiovascular disease.
…the more hours a day you sit, the greater your likelihood of dying an earlier death regardless of how much you exercise or how lean you are. That’s right: Even a sculpted six-pack can’t protect you from your chair. But it’s not just your heart that’s at risk from too much sitting; your hips, spine, and shoulders could also suffer. In fact, it’s not a leap to say that a chair-potato lifestyle can ruin you from head to toe.
This infographic shares more details about how sitting for too long can affect various parts of the body.
Image credit: CBCNews.com
Is it any surprise then that it’s often recommended that you get up and take breaks regularly throughout the workday? Not only can getting up often help increase blood flow (to your legs in particular), but this also gives you a chance to hit the “reset” button so that you can return to work more prepared to get stuff done. It seems that standing while you work also can help you to be more productive. A recent study (The Take a Stand Project) conducted by Dr. Nicolaas Pronk found:
Office workers who spent an hour or so a day at stand-up workstations felt more energized, productive and even happier … and if they keep it up, they may help reduce the damage done by sitting at a desk all day.
This doesn’t mean that you should stand for eight hours a day, but you can choose to work while standing for short bursts during the course of the workday. When it’s time to sit back down again, be sure your spine is erect and your shoulders are relaxed. If you slouch or lean forward, you can put stress on your back. Sitting with the proper posture will also allow for better breathing.
What are some work-while-you-stand activities that you can put into practice? There are a couple of things you can begin doing immediately, like standing (or pacing) while you talk on the phone or while you meet with a colleague. You can ramp things up a bit by working at a standing desk. If you choose this option, be sure to wear comfortable shoes and get an anti-fatigue mat to stand on. If you’re interested in making your own standing desk, you can find a number of tutorials at IKEA Hackers, like this one:
Image credits: IKEA Hackers
There are other things you can do to reduce the amount of time you’re sitting down, like holding a walking meeting or if your meeting is on another floor, consider taking the stairs instead of the elevator. You also might want to try working while walking using a treadmill desk or riding a pedal desk.
While sitting for too long does have poor health effects, standing for too long is likely not a good idea either. Consider varying your movement so you’re not in any one position for long periods of time. Test various schedules to see what works best for you (like intervals of 20 minutes sitting and 40 minutes standing) and use an alert to remind you to get up until it becomes a regular part of your routine.