Take a Stand: The Effects of Sitting at Work

TAKE+ lasIAND The Effects of Sitting at Work The Dangers of Sitting Adults ONLY spend 5% of the day in moderate to vigorous physical activity Moderate to Vigorous Physical Activity Sedentary Light Intensity Physical Activity 9.3 6.5 0.7 hours per day hours per day hours per day In 150 years we have gone from a society that stood or walked for 90% of the day to 150 years 90% 60% one that sits for 60% 20-35% spend 4 or more hours a day watching TV 11 50-70% of people spend 6 or more hours sitting a day Television viewing (hrs/dayl I <1 I 1-2 3-4 I 5-6 7+ 4.0 3.0 2.0 1.0 1.0 1.11.11.3 1.5 1.11.11.31:514 1.11.3 1.4 2.0 1.5 14 1.4 1.5 1.7 2.3 1.41.6 1.8 2.0 2.8 0.0 4-7 1-3 <1 Never/Rarely Moderate-vigorous physical activity (hrs/week) Hazard Function number of individuals experiencing an event in interval beginning at t h(t)= The probability an individual will experience an event (for example death) within a small time interval Inumber of individuals surviving at time t) x (interval width) Research shows prolonged sitting, over time, increases the risk for: • High cholesterol • Type 2 dlabetes • Dangerous blood glucose levels • Mortality • Obesity • Colon cancer • Low back paln and • Slow blood circulation hernlated lumbar disks • Cardiovascular disease Even 1 hour of daily exercise can't compensate for the negative effects of inactivity on insulin levels if the rest of the day is spent sitting Benefits of Standing 8 hours Sleeping 7.5 hours Sitting at work 3 hours Active/Standing 1.5 hours Watching TV 1.5 hours Leisure time 1.5 hours On home computer 1 hour Eating 24 day Hour Typical American's day Other research shows non-sedentary workspaces can also improve group performance Reducing sitting to fewer than 3 hours a day may increase life expectancy by 2years Even short breaks from sitting are associated with a healthier BMI and waist circumference burns burns 1.02 1.36 calories/minute calories/minute Sitting vs. Standing Desks: The latter burns about 20 calories more per hour and roughly 160 calories in a single work day As a result of having the sit-stand device installed at their work stations workers felt: 87% more comfortable 87% energized 75% healthier 71% more focused 66% more productive 62% happier 33% less stressed Standing (the Right Way) Adjust posture: Toes pointed forward, shoulders slightly back, eyes straight ahead 90° Positioning for neutral alignment of wrist. 46.85" 46.4" 5:00 If your desk is a sitting-style station, factor in 5-minute standing or walking breaks every hour Stand while on the phone or eating lunch, walk laps with your colleagues, have a walking meeting Conclusion Most of us aren't about to quit our day job for the sake of overall health, but it's clear sitting for prolonged periods has health consequences, including an increased risk for obesity and chronic disease. nebi.nlm.nih.gov medicalcenter.osu.edu bjsm.bmj.com mayoclinic.org medsci.ox.ac.uk ijbnpa.org aje.oxfordjournals.org care.diabetesjournals.org plosone.org washingtonpost.com diabetes.diabetesjournals.org bbc.com bmjopen.bmj.com cdc.gov juststand.org spp.sagepub.com marksdailyapple.com Brought to you by: In Partnership With: PMIR GHERGICH&Co. Hazard Ratio Reference