The Only Work Habit That Benefits Your Health

Studies consistently validate the harmful effects of prolonged sitting on our health and work performance. Extended periods of sitting can significantly increase the risk of obesity, metabolic syndrome, elevated blood pressure, and excess body fat. The list of concerns even includes serious conditions like cardiovascular disease and cancer. Dr. James Levine of the Mayo Clinic in Rochester, Minnesota, recommends periodic standing as a straightforward solution to counter these adverse effects.

The Health Hazards of Sitting

Research shows that adults who spend at least two hours a day in front of the TV or digital devices increase their risk of death from any cause by 50%. Furthermore, sitting for more than 11 hours a day increases the risk of death by 40% over the next three years, compared to sitting for less than four hours a day. Alarmingly, workers with sedentary lifestyles for over 10 years face double the risk of colon cancer.

Dr. Genevieve Healy of the University of Queensland in Australia states that "even going to the gym for 30 minutes daily isn't enough to reverse the harmful effects of sitting for more than 8 hours a day." While this may be true, effective solutions are readily available for those with sedentary jobs.

Beyond periodic standing, Dr. Alan Hedge, Director of Human Factors and Ergonomics Research at Cornell University, advocates for the use of sit-to-stand desks or standing desk converters as part of his sit-to-stand programs. A standing desk naturally encourages movement in the workplace. Standing engages more muscles, burns more calories, contributes to weight loss, and can even improve memory and concentration.

How to Get Up and Get Moving

Intentional standing and standing in moderation are the best choices you can make to reduce health hazards linked to prolonged sitting. Standing requires more energy, burns extra calories, tones muscles, and improves posture. It also helps employees remain alert and productive.

Solutions to reduce sitting time and develop sit-to-stand work routines are now widely available. There's a growing demand for standing desks that can be adjusted between sitting and standing positions based on the task at hand. Incorporating movement, such as stretching and standing every 20 to 30 minutes while working, boosts the growth of natural antioxidants that combat cancer-causing free radicals.

A study published in "Brain," an Oxford University Press journal, reports that standing activates cerebral circulation, supplying the brain with fresh blood, oxygen, and the nutrients it craves, while also releasing mood-enhancing chemicals.

To effectively break the damaging cycle of prolonged sitting, experts recommend the use of sit-to-stand workstations. A concurrent statement from an international group of experts, published in the British Journal of Sports Medicine in March 2015, provided a set of recommendations to encourage workers to stand and/or move frequently. For occupations that primarily involve sitting or desk-based work, employees are encouraged to start standing for at least two hours per day while also incorporating walking and working. This should gradually progress to a total of four hours per day of standing.

How is this achieved? Sitting while working can be periodically transitioned to standing while working through the use of a sit-to-stand desk. This change from sitting to standing is also possible by taking active, intentional standing breaks. Another key recommendation is the provision of clear health information goals.

Beyond implementing company rules on improved nutrition, reducing alcohol consumption, smoking, and stress management, companies should also inform their staff about the detrimental effects of prolonged sitting. Workers must be educated on how extended sitting practices can increase the risk of cardiometabolic diseases, obesity, colon cancer, and even premature death.

The Essential Habit That Actually Works

Using a standing desk can significantly impact productivity, well-being, concentration, and overall work ability. To empirically determine its viability, Draugiem Group, a Latvian startup, decided to scientifically measure the effects of using a standing desk.

They utilized DeskTime, an app they developed, to track time spent standing versus sitting, and computed productivity percentages by dividing total work time by the amount of time spent using applications. This test was conducted on seven individuals, each using a standing desk for one week.

The conclusion, based on the test results, showed a 10% increase in productivity compared to times when a standing desk was not used. Participants also reported increased concentration on tasks and a greater drive to get things done while standing. For employees whose work demands extended sitting, the challenge lies in incorporating activities to break their sedentary lifestyle.

Here are expert suggestions to help workers increase concentration, enhance group performance, and develop a healthier heart and brain:

• Use the stairs whenever possible instead of an elevator.

• Engage in exercise or yoga poses during lunch breaks with co-workers.

• Visit co-workers in person instead of sending an email when applicable.

• Walk or bike for outdoor exercise.

• During periodic breaks, sit to stand and stretch, do some walking, or lift hand weights.

• Park at a distance and walk to the office.

• Periodically change from sitting to standing.

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