You Really, Really Should Stand Up More When You’re Working

• Research suggests that prolonged sitting, common in sedentary work environments, poses significant health risks, leading to increased mortality, cardiovascular disease, and musculoskeletal disorders.
• Regular movement, including standing, stretching, or taking short walks throughout the workday, can counteract the harmful effects of prolonged sitting and promote overall health.
• Investing in ergonomic work furniture, such as adjustable desks and chairs, can encourage employees to adopt healthier sitting and standing positions throughout the workday.

In the U.S., people spend more than half of their day in a sedentary position, whether it’s watching TV, driving, or working at a desk. According to Professor James Levine Professor of Medicine at the Mayo Clinic, “The chair is out to kill us.” 

This idea is echoed by the phrase “sitting is the new smoking,” coined by Dr. Levine. There’s a growing body of research supporting the claim that prolonged sitting is detrimental to health and on the benefits of standing desks.

“We weren’t designed to sit,” said Dr. Joan Vernikos, former director of NASA’s Life Sciences Division, emphasizing that the body is a perpetual motion machine. 

However, sitting at a desk for long hours has become the norm, leading to serious health consequences such as back pain, poor posture, increased risk of heart disease and diabetes.

Numerous studies have linked prolonged sitting to various health issues. A study published in JAMA Internal Medicine analyzed 13 studies on sitting time and activity levels and shockingly found that people who sit for more than eight hours a day without physical activity have a similar risk of dying as those who are obese or smoke.

Clearly, this sedentary work culture is negatively impacting our well-being. To mitigate the risks, we must intentionally move more throughout the day. 

Short walks, stretching, or using an adjustable sit-to-stand desk can all contribute to improving our physical and overall health.

The Hidden Dangers of Sitting Too Long

Those who primarily engage in sedentary work have an elevated risk of mortality from various causes, with a 16% increase in overall mortality and a 34% increase specifically related to cardiovascular disease.

Prolonged sitting can induce muscle degeneration, especially in the lower back and legs. This lack of movement weakens muscles, leading to chronic pain and discomfort. 

Furthermore, extended periods of sitting diminish the body’s metabolism, hindering the regulation of blood sugar and blood pressure — critical factors in preventing heart disease and diabetes.

An Australian study published in Mental Health and Physical Activity revealed concerning findings. Employees who reported sitting for more than six hours daily had higher rates of anxiety and depression compared to those who sat for less than three hours per day. Notably, women reported higher levels of psychological distress than men in this study.

The Benefits of Moving More

It’s common to believe that regular workouts can counteract the negative effects of prolonged sitting. 

However, research suggests otherwise. 

Professor Marc Hamilton, Ph.D., from the Pennington Biomedical Research Center, emphasizes that sitting is an independent risk factor, affecting both smokers and non-smokers, regular exercisers and those who don’t exercise.

Exercise, while beneficial, cannot fully offset the harm caused by hours of sedentary time. Incorporating more movement into your daily routine is crucial. Regular movement, such as standing, stretching, or taking short walks, can help maintain muscle strength, improve posture, and enhance overall health.

Exercise, while beneficial, cannot fully offset the harm caused by hours of sedentary time.

Studies have shown that alternating between sitting and standing throughout the day can boost energy levels, improve mood, and increase productivity. 

A recent 2023 Columbia University study found that engaging in light activity for just five minutes every 30 minutes had an almost 60% reduction in blood sugar spikes after a meal. Additionally, just one minute of exercise every 30 minutes was shown to lower blood pressure.

It’s important to recognize that sitting for extended periods, regardless of your exercise routine, can have detrimental effects on your health. 

Incorporating more movement into your workday can effectively counteract these negative impacts and promote overall well-being.

Practical Tips to Stay Active at Work

Staying active during your work day doesn’t need to be difficult. There are strategies to work it into your day with ease. 

1. Set a Timer: Use a timer to remind yourself to stand up and stretch every 30 minutes. These brief breaks can make a big difference in your overall health.
2. Walking Meetings: Whenever possible, opt for walking meetings instead of sitting in a conference room. This not only gets you moving but can also lead to more dynamic and creative discussions.
3. Ergonomic Workstations: Consider setting up an ergonomic workstation that allows you to switch between sitting and standing. Adjustable desks and ergonomic chairs can help you maintain good posture and reduce the strain on your body.
4. Desk Exercises: Incorporate simple desk exercises into your routine. Leg lifts, seated marches, and arm stretches can all be done without leaving your workspace.

A Healthier Way to Work

Adopting these practices can lead to a healthier, more active work life. By prioritizing movement, you’re investing in your long-term health and well-being. 

Remember, the key is to make small, consistent changes that fit into your daily routine. 

Stand up, stretch, and take those short walks. 

Your body will thank you.

If you’re considering an adjustable sit-to-stand desk to improve your work style, you’re not alone. Discover a new and more efficient way to work. Explore the innovative solutions offered by Vari designed to enhance your productivity and comfort.