Stand up for yourself: why sitting is the new smoking
Office-based (or home office-based) staff tend to spend a lot of their day sat down. Research by the British Heart Foundation suggests that on average, British workers spend around 9.5 hours a day sitting, and it’s not good for us.
The NHS recommends at least 150 minutes of moderate activity per week, and to reduce sitting time. Inactivity has been linked to weight issues, diabetes, and cancers among other things. It also increases your risk of dying early.
Reducing the amount of time you spend sitting can help to boost your body’s non-exercise activity thermogenesis (or NEAT). This term refers to all the activity that you do that isn’t deliberate exercise. Increasing your NEAT is a great way to manage your weight. People who we consider “naturally slim” are likely burning more calories per day through NEAT than those who struggle to maintain their weight.
But the risks of excessive sitting go beyond those associated with being overweight or obese. A study published in the American Journal in Epidemiology recently found that those who reported more time spent sitting were at an elevated risk of health problems including cardiovascular disease or even death. Even after adjusting for other lifestyle factors such as smoking or BMI (body mass index) and even general activity level, those who spent more than 6 hours a day sitting were at greater risk.
What can employers do?
One solution that’s gaining popularity is standing desks. A study at Loughborough University gave participants sit-stand desks that can be adjusted to accommodate both sitting and standing work. They found that, after a year, participants spent 83 minutes less per day sitting than the control group. Similar studies have also found a mental health benefit to standing desks in the workplace, with participants reporting mood and focus improvements to their work life.
If standing desks aren’t on your company’s radar yet, you can still help your staff to reducing their time spent sitting. You may choose health promotion activity such as seminars, flyers or posters to educate your teams on the risks of prolonged sitting. The NHS offers advice for small changes that can help, including:
Standing while taking the train or bus
Taking the stairs rather than lifts
Setting reminders to get up and move every 30 minutes
Improvising a standing desk by resting your laptop on a box or counter
Taking a short walk on your coffee break
Standing and moving around when taking a phone call
Visiting your colleague’s desk instead of sending an email or calling
It’s clear that our bodies are not built for excessive sitting. At Express Medicals, we believe that the health of a business is dependent on the health of its employees. Supporting your employees to reduce their sitting time can help you to prevent a multitude of health concerns, including musculoskeletal issues or even mental health problems.
