Sitting or Standing, You're at Risk

SITTING OR STANDING, YOU'RE AT RISK SITTERS People who sit for more than four hours per day lead a sedentary lifestyle. This includes adults who exercise regularly after work. Even just one hour of sustained sitting causes blood to pool in your legs. STANDERS Risks begin to manifest for those who stand more than four hours per day. What constitutes "too much" standing can also change based on circumstances. For instance, it is recommended that pregnant women spend no more than two consecutive hours standing. WHOM DOES THIS IMPACT? THE SHORT ANSWER IS: YOU Individuals who hold full-time jobs spend the majority of their waking lives at work. This means that your activity level at work can have a dramatic impact on your health, regardless of your exercise routine outside of work. Does your day look like one of the samples below? 1.5 HOURS STANDING: COOKING G HOUSEWORK HANNAH 8 HOURS SITTING: WORK 30 MINUTES SITTING: COMMUTE 30 MINUTES SITTING: COMMUTE 15 MINUTES MOVING: COMMUTE 2.5 HOURS SITTING: DINNER, TV & WORK INUTES MOVING: COMMUTE MINUTES MOVING: COMMUTE 1 HOUR STANDING: MORNING PREP 15 MINUTES MOVING: COMMUTE SITTING: 11.5 HOURS STANDING: 2.5 HOURS MOVING: 1 HOUR 1 HOUR STANDING: COOKING 6 HOUSEWORK LIAM 9 HOURS SITTING: WORK 45 MINUTES SITTING: COMMUTE 1.5 HOURS MOVING: GYM 45 MINUTES SITTING: COMMUTE 1 HOUR STANDING: MORNING PREP 1 HOUR SITTING: DINNER, TV & WORK SITTING: 11.5 HOURS STANDING: 2 HOURS MOVING: 1.5 HOURS 30 MINUTES SITTING: LUNCH BREAK DANIELA 45 MINUTES STANDING: COOKING & HOUSEWORK 4 HOURS STANDING: WORK 30 MINUTES SITTING: COMMUTE 1 HOUR STANDING: MORNING PREP 1.5 HOURS MOVING: WORK 30 MINUTES SITTING: COMMUTE 1 HOUR STANDING: WORK 1 HOUR SITTING: DINNER & TV 4 HOURS STANDING: WORK 15 MINUTES SITTING: BREAK SITTING: 2.75 HOURS STANDING: 10.75 HOURS MOVING: 1.5 HOURS 4.5 HOURS STANDING: WORK JORDAN 45 MINUTES SITTING: COMMUTE | HOUR STANDING: COOKING & HOUSEWORK 45 MINUTES SITTING: COMMUTE 1 HOUR STANDING: MORNING PREP 1 HOUR MOVING: WORK 1.5 HOURS SITTING: DINNER & TV 2 HOURS MOVING: WORK 1.5 HOURS MOVING: GYM 1 HOUR MOVING: ERRANDS SITTING: 3 HOURS STANDING: 6.5 HOURS MOVING: 5.5 HOURS Hannah leads a sedentary life, but it may surprise you that Liam does too, despite his dedication to daily gym time. Conversely, both Daniela and Jordan are standing more than is good for their bodies, even though Daniela has more breaks and Jordan spends more of his workday moving. IS YOUR JOB AFFECTING YOUR HEALTH? Common upright occupations in the U.S. include:4 Common sedentary occupations in the U.S. include:5 • Nurses: 2.7 million jobs • Teachers (K-12): 2.5 million jobs • Wait staff: 2.3 million jobs • Hairdressers and barbers: • Drivers: 2.5 million jobs • Administrative assistants: 3.9 million jobs • Writers and editors: 300,0oo jobs • Computer software and IT professionals: 1 million jobs 633,000 jobs WHAT ARE THE CONSEQUENCES? POTENTIAL AILMENTS A SEDENTARY LIFESTYLE TOO MUCH TIME ON YOUR CONTRIBUTES TO: FEET CONTRIBUTES TO: Neck stiffness Neck and shoulder stiffness Heart disease Lower back pain Lower back pain Pain and aching in the legs and feet Obesity Pronation of the Restless legs feet (flat feet) Heel spurs and plantar fascitis LONG-TERM HEALTH RISKS SITTING The increase in risk of death for adults who sit for 11 hours per 40% day for three years or more.8 18% The increase in risk of dying from diabetes, heart disease, or obesity for adults who sit for six hours a day. 54% The increase in risk of dying from a heart attack for people who sit for most of the day.0 50% The increase in the risk of death from any cause for people who have more than four hours of screen time per day." Disrupted metabolic function such as higher blood plasma triglycerides (which is similar to cholesterol). Decreased levels of high-density lipoprotein cholesterol (or "good" cholesterol). Decreased insulin sensitivity (which makes it more difficult to metabolize glucose, and is closely associated with Type 2 Diabetes)." STANDING 880,000 The approximate number of back injuries each year. These account for 1 in 4 non-fatal occupational injuries." The amount of industrial workers in the United States who 83% experience foot or lower leg pain and discomfort associated with prolonged standing." The increase in the risk of chronic venous insufficiency for people who spend more than half of their working hours standing. This is a condition where veins fail to pump enough blood back to the heart.5 39% Increased stroke risk Degeneration of the joints and spine Increased risk for preterm birth HOW TO TREAT YOUR BODY BETTER It is recommended for adults to be physically active for a minimum of 30 minutes per day, while children should be physically active for 60 minutes per day." However, researchers are beginning to suspect that the recommendations are not enough to counteract the effects of a sedentary lifestyle. To help combat the many health issues that come from too much sitting or standing, try the following tips to keep your body healthy. Please note that Nursing@Georgetown provides the following list for informational purposes only. Nursing@Georgetown does not endorse any vendors, websites, or products contained on this list. Individuals should consult their health care professionals before following any of the information provided in this infographic. FOR SITTERS • Check your posture, flex your feet, and take a walk during your lunch break. • Ask your employer about a convertible desk. This alternative desk option lets you alternate between sitting and standing throughout the day. il 00 • Put your smartphone to work. Download fitness apps to keep track of your activity. FOR STANDERS • Consult your physician and begin to stretch with V. a purpose. • Treat your feet right. Invest in supportive shoes to match your activity level and try an anti-fatigue mat to support your body. • Consider saddle chairs - a seat option that is a hybrid of sitting and standing. NURSING@GEORGETOWN SOURCES 1) "Sedentary Work, OHS Reps at Work, September 2014, Accessed October 14, 2014, http://www.ohsrep.org.au/hazards/fatigue,-impairment- and-shift-work/sedentary-work. 2) Abby Philip, "Take a Seat. You May be Able to Reverse the Damage to Your Health, The Washington Post, September 8, 2014, Accessed October 14. 2014, http://www.washingtonpost.com/news/to-your-health/wp/2014/09/08/take-a-seat-you-may-be-able-to-reverse-the-damage-to-your-health. 3) Rory O'Neill, "Standing Problem," Hazards Magazine, August 2005, Accessed October 14, 2014, http://www.hazards.org/standing. 4) "Occupational Outlook Handbook," Bureau of Labor Statistics, January 8, 2014, Accessed October 14, 2014, http://www.bls.gov/ooh. 5) "Occupational Outlook Handbook," Bureau of Labor Statistics, January 8, 2014, Accessed October 14, 2014, http://www.bls.gov/ooh. 6) Mary Elizabeth Dallas, "Too Much Sitting Linked to Chronic Health Problems," HealthDay News, February 21, 2014, Accessed October 14. 2014. http://www.webmd.com/heart-disease/news/20130221/too-much-sitting-linked-to-chronic-health-problems. 7) "Working Standing Up," OHS Reps at Work, August 2014, Accessed October 14, 2014, http://www.ohsrep.org.au/hazards/fatigue,-impairment -and-shift-work/working-standing-up. 8) Alexandra Sifferlin, "Why Prolonged Sitting is Bad for Your Health," Time, March 28, 2012, Accessed October 14, 2014. http://healthland.time.com/2012/03/28/standing-up-on-the-job-one-way-to-improve-your-health. 9) Bryan Walsh, "The Dangers of Sitting at Work - and Standing. Time, April 13, 2011, Accessed October 14, 2014, http://healthland.time.com/2011/04/13/the-dangers-of-sitting-at-work%E2%80%94and-standing. 10) Bryan Walsh, "The Dangers of Sitting at Work - and Standing." Time, April 13, 2011, Accessed October 14, 2014. http://healthland.time.com/2011/04/13/the-dangers-of-sitting-at-work%E2%80%94and-standing. 11) James A. Levine, "What Are the Risks of Sitting too Much," Mayo Clinic, June 16, 2012, Accessed October 14, 2014, http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sitting/faq-2005800s. 12) Alexandra Sifferlin, "Why Prolonged Sitting is Bad for Your Health, Time, March 28, 2012, Accessed October 14, 2014, http://healthland.time.com/2012/03/28/standing-up-on-the-job-one-way-to-improve-your-health. 13) Alan Hedge, "Back Care and Standing at Work," Spine Universe, September 7, 2012, Accessed October 14, 2014. http://www.spineuniverse.com/wellness/ergonomics/back-care-standing-work. 14) Isa Halim and Abdul Rahman Omar, "A Review on Health Effects Associated with Prolonged Standing in the Industrial Workplaces," Academic Research Publishing Agency, July 2011, Accessed October 14, 2014, http://www.arpapress.com/Volumes/Vol8issue1/JRRAS_8_1_03 pdf. 15) Francesco Tomei, Tiziana Paola Baccolo, Enrico Tomao, Silvana Palmi and Maria Valeria Rosati, "Chronic Venous Disorders and Occupation," Wiley Online Library, October 21, 1999, Accessed October 14, 2014, http://onlinelibrary.wiley.com/doi/10.1002/%28SICI%291097-0274% 28199912%2936:6%3C653:AID-AJIM8%3E3.0.CO;2-P/abstract. 16) Isa Halim and Abdul Rahman Omar, "A Review on Health Effects Associated with Prolonged Standing in the Industrial Workplaces," Academic Research Publishing Agency, July 2011, Accessed October 14, 2014, http://www.arpapress.com/Volumes/Vol8lssue1/URRAS_8_1_03.pdf. 17) "Physical Activity Guidelines for Americans," President's Council on Fitness, Sports and Nutrition, Accessed October 14, 2014. http://www.fitness.gov/be-active/physical-activity-guidelines-for-americans. 18) "Study Links to More Time Spent Sitting to Higher Risk of Death," American Cancer Society, July 2010, Accessed October 14, 2014. http:/pressroom.cancer.org/index php?s-43&item-257.