Are You Sitting On The Biggest Office Health Hazard?

Sitting down for too long is bad for you - very bad for you.

A scientific study in 2018 estimated that up to 70,000 deaths each year in the UK could be prevented if we avoided 'prolonged sedentary behaviour'. And one big factor in sedentary behaviour? Sitting down at work for 8 hours a day!

For comparison, around 78,000 people die each year in the UK from smoking.

Of course, these figures are shocking. Sitting has been branded the new smoking based on the health risks uncovered in this and other research.

Is sitting the new smoking?

Well, no, not quite. Let's bear in mind that sitting isn't an addiction or a danger to others. But as this study shows, too much sitting (and not enough moving) can have a devastating impact on your health, and your life.

Sitting is something most of us do at home and work. A lot of the time.

With the rise of technology over the past 30 years, computers have become commonplace in our work environments. How many of us are sitting down right now, as we work online or browse the internet? Many jobs have become more desktop-based, and more and more of us are sitting for most of our working day.

Sitting for long periods is known to slow down your metabolism, which is linked to weight gain, diabetes, and some types of cancer. And these conditions can lead to an early death.

So if you're sitting comfortably, maybe it's time to stand up and take notice of the impact sitting for too long can have on your health.

The link between illness and sitting first emerged in the 1950s, when researchers found double-decker bus drivers were twice as likely to have heart attacks as their bus conductor colleagues. The drivers sat for 90 per cent of their shifts, the conductors climbed about 600 stairs each working day.

Before you leap up from your chair and throw it out, sitting isn't bad for you. Sitting still for long periods is. Sitting still for too long just isn't what the human body was designed for.

You can sit safely, but you should move, and move often.

But if jobs are more desk-based in general, and we need to sit more for work, what can we do about it?

Unlike other bad habits, like smoking or drinking too much, we can't quit sitting. And I can't imagine any "Sitters Anonymous" groups starting up anytime soon!

We probably wouldn't want to quit sitting, sometimes we need to sit down. And we certainly don't need to quit sitting. I imagine standing still all the time wouldn't be great for us either. Like with many things in life, it's about finding the right balance.

Being less sedentary isn't about sitting less, it's about moving more.

How can you be less sedentary? You can cut back on sitting and move more.

If you spend most of your day at your desk, you might simply assume that your job is desk-based and needs to be done sitting down, all of the time.

But does it?

For example, if you take calls at work, you could choose to stand up during phone calls. Or could a standing desk be used so you can spend some parts of your day on your feet? Some people even use a treadmill at their desk - but you don't have to go that far!

If you are working from behind a desk regularly, here are some ideas to help you get moving at work:

• Think about any tasks or activities you can do standing, and take the opportunity to get out of your chair.
• Break up your work tasks to prevent prolonged periods of sitting in one position.
• Consider a sit/stand desk which gives you the option to change your working position throughout the day.
• Could meetings or briefings be done standing, or even while walking? It might even give you a different perspective and unlock new ideas.
• Going for a walk on your breaks can be great for your body, and your mind.
• Go and speak to a colleague rather than sending an email if practical.
• Set a reminder to get up from your screen at least every hour (ideally every 30 minutes). It's a break for your eyes and your body.
• Do some exercises at your desk, or go for a walk around the office, when your reminder goes off.
• Stand up and move around when you are making phone calls and you don't need to be at the screen.

If you are heavily desk-based (or chair-based), taking a quick break to move your body can help you feel less stiff, less stressed, more energised, and be good for your health.

Here are some quick exercises you can do at your desk (deskercises!), to give you a stretch and give your body a break from the same old sitting position:

↩️ Arm Pulses

Stand up with your arms down at your sides. Pulse both arms backwards for 30 seconds.

💪 Wall Push-Ups

Stand leaning towards a wall with your arms straight (but not locked). Keeping your body in a straight line, lower yourself towards to wall and back again. Repeat 20 times.

🔄 Neck Rolls

It's not just about exercise, but keeping mobile too! Slowly and gently roll your head clockwise for 15 seconds. Repeat anti-clockwise.

↕️ Chair Squats

Stand up from your chair. Lower back down, but stop before you sit down, and stand back up again. Repeat 15 times.

💺 Chair Twists

You don't even need to stand up for this one. Hold on to the edge of your desk and use your core to twist your chair from side to side (swivel chair required). Repeat 10 times.

🙋 Arm Circles

Stand with your arms outstretched to the sides at shoulder height. Move your arms in small circles. 20 times forwards, and 20 times backwards

🦶 Leg Lifts

Another exercise that you can do while sitting, but still gets you moving. Sit with your back straight, and raise one foot off the floor, then the other. For an extra challenge, lift both at the same time!

🙆 Shoulder Stretch

Clasp your hands together and push your arms up towards the ceiling, palms facing upwards. Hold for 10 seconds.

🦵 Calf Raises

Stand up and use your chair or a wall for support, as you raise your heels off the floor until you are standing on your toes. Repeat 15 times.

🚶‍♀️ Walk On The Spot

Tied to your desk in a long conference call, or a task you simply can't walk away from? Try walking on the spot. You could also jog on the spot but perhaps panting down the phone won't leave a great impression!

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Repetitions are a given as a guide - you should only exercise within your comfort zone, don't push yourself too hard - a quick break from sitting at work isn't meant to be a high-intensity workout!

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You're not a machine, so don't try to work like one. Staying mobile throughout the day can give you more energy, and keep you feeling productive.

Are you using display screen equipment at work? Use the DSE assessment form to create your DSE assessment in minutes!