The Advantages and Drawbacks to Staying on Your Feet at Work

Sit Pretty or Stand Tall? The Advantages and Drawbacks to Staying on Your Feet at Work In 150 years we have gone from a Insufficient physical activity is 1 of the 10 society that stood or walked for 90% of leading risk factors for death worldwide. the day to one that sits for 60%. American adults are sedentary for 7.7 hours a day. More than ½ of the average American's day is spent being sedentary, including: Sitting Watching television Working at a computer The Problems with Prolonged Sitting INCREASED RISK FOR LEG DISORDERS Sitting for long periods of time slows blood circulation, which can cause fluid to pool in the legs. This can lead to: Swollen ankles Varicose veins Dangerous blood clots Deep vein thrombosis INCREASED RISK FOR LOW BACK PAIN INCREASED RISK FOR OBESITY Prolonged sitting may also increase the Low physical activity at work is associated with total and central obesity in middle-aged U.S. male workers. risk for herniated lumbar discs. INCREASED RISK FOR TYPE 2 DIABETES Sedentary lifestyles are associated with dangerous blood glucose levels and, consequently, a higher risk of receiving a type 2 diabetes diagnosis INCREASED RISK FOR CARDIOVASCULAR DISEASE I A higher amount of daily total sitting time is linked to higher probability for cardiovascular disease. I Women have a greater associated risk. Is Standing the Solution? REDUCED PAIN In a small study on back pain, workers who used sit-stand desks were 78% more likely to report a pain-free day than people who used regular workstations. IMPROVED MOOD When workers are equipped with sit-stand workstations, research shows mood states improve. INCREASED PRODUCTIVITY Standing work desks were shown to increase perceived work performance and decrease tiredness. REDUCED RISK FOR COLORECTAL CANCER A cohort study in the Netherlands found fewer hours spent sitting were associated with a decreased risk for colon cancer. INCREASED CALORIE BURN Just 45 minutes of standing can lead to a significant increase in calorie burn compared to sitting. INCREASED LIFE EXPECTANCY Reducing sitting to fewer than 3 hours a day could increase life expectancy by 2 years. Strike a Balance: The Dangers of Too Much Standing INCREASED RISK FOR CARDIOVASCULAR PROBLEMS INCREASED RISK FOR ATHEROSCLEROSIS Long-term standing at work was associated with the progression of atherosclerosis: a disease where plaque (made up of fat, Standing for more than 8 hours a day has been linked to chronic venous insufficiency (CVI). This occurs when valves in the leg veins do not work effectively, which makes it difficult for blood to return to the heart from the legs. cholesterol, calcium, and other substances in the blood) builds up in the arteries. How to Make Standing at Work Healthier Experts recommend workers should stand, move, and take breaks for at least 2 out of every 8 hours at work. GRADUALLY WORK UP TO MORE STANDING WEAR THE RIGHT FOOTWEAR 1 Stand while on the phone or eating lunch. 1 Start with short intervals before going I If it's appropriate at your workplace, consider taking your shoes off for periods of time. 1 Or choose comfortable, cushioned footwear. hours at a time. STAND ON A PADDED SURFACE 1 Stand on a soft anti-fatigue mat for added foot support. 1 Anti-fatigue mats can relieve pressure on the heels, back, legs, and shoulders. PRACTICE GOOD ERGONOMICS Position your computer at a comfortable angle. 1 Arms should maintain a 90-degree angle. Toes should point forward. 1 Shoulders should be slightly back (not slouched forward). I Make sure the computer screen is eye-level and at least an arm's length away. MOVE MORE Avoid standing completely still. If your legs or feet begin to ache, elevate one foot or take a seat. Do shoulder rolls. Shake out your limbs. TAKE BREAKS Schedule walking meetings. Take frequent water and bathroom breaks. Sit for a few minutes every hour or so. Sitting and standing for too long can cause discomfort and lead to more serious health problems. Switch things up throughout the day and listen to your body. upriteergo.com washingtonpost.com bjsm.bmj.com marksdailyapple.com fasebj.org health.usnews.com myupdesk.com thewirecutter.com deskhacks.com cdc.gov plosone.org ncbi.nlm.nih.gov nhlbi.nih.gov bmjopen.bmj.com juststand.org sciencedaily.com steelcase.com who.int care.diabetesjournals.org Designed by: Ghergich & Co. Brought to you by: Quill.com Asmall partof your job is 100% of ours.