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In recent centuries, advances in industry and technology have
fundamentally changed the way many humans spend their waking hours.
Where it was once commonplace to spend virtually all of those hours on
your feet – walking, twisting, bending, and moving – it is now the norm to spend those hours sitting.
The modern-day office is built around sitting, such that you can
conduct business – make phone calls, send e-mails and faxes, and even
participate in video conferences – without ever leaving your chair.
But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods.
What Happens When You Sit for Too Long?
Studies looking at life in natural agriculture environments show that
people in agrarian villages sit for about three hours a day. The
average American office worker can sit for 13 to 15 hours a day.
The difference between a “natural” amount of sitting and modern,
inappropriate amounts of sitting is huge, and accounts for negative
changes at the molecular level.
According to Dr. James Levine, co-director of the Mayo Clinic and the
Arizona State University Obesity Initiative, there are at least 24
different chronic diseases and conditions associated with excessive
sitting.
As he wrote in Scientific American:1
“Sitting for long periods is bad because the human body was not
designed to be idle. I have worked in obesity research for several
decades, and my laboratory has studied the effect of sedentary
lifestyles at the molecular level all the way up to office design. Lack of movement slows metabolism, reducing the amount of food
that is converted to energy and thus promoting fat accumulation,
obesity, and the litany of ills—heart disease, diabetes, arthritis, and
more—that come with being overweight. Sitting is bad for lean people,
too. For instance, sitting in your chair after a meal leads to high
blood sugar spikes, whereas getting up after you eat can cut those
spikes in half.”
Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly.
It takes a toll on your mental health, too. Women who sit more than
seven hours per day were found to have a 47 percent higher risk of
depression than women who sit four hours or less.2
There’s really no question anymore that if you want to lower your
risk of chronic disease, you’ve got to get up out of your chair. This is
at least as important as regular exercise… and quite possibly even more so.
Practically Speaking: 5 Tips for Better Health if You Work at a Computer
You might be thinking this sounds good in theory… but how do you
translate your seated computer job into a standing one? It’s easier than
you might think. For starters, check out these essential tips for
computer workers:3 1. Stand Up
If you’re lucky, your office may be one that has already implemented
sit-stand workstations or even treadmill desks. Those who used such
workstations easily replaced 25 percent of their sitting time with
standing and boosted their well-being (while decreasing fatigue and
appetite).4
But if you don’t have a specially designed desk, don’t let that stop
you. Prop your computer up on a stack of books, a printer, or even an
overturned trash can and get on your feet.
When I travel in hotels, I frequently use the mini fridge or simply
turn the wastebasket upside down and put it on top of the desk, and it
works just fine.
2. Get Moving
Why simply stand up when you can move too? The treadmill
desk, which was invented by Dr. Levine, is ideal for this, but again
it’s not the only option. You can walk while you’re on the phone, walk
to communicate with others in your office (instead of e-mailing), and
even conduct walking meetings.
3. Monitor Your Screen Height
Whether you’re sitting or standing, the top of your computer screen
should be level with your eyes, so you’re only looking down about 10
degrees to view the screen. If it’s lower, you’ll move your head
downward, which can lead to back and neck pain. If it’s higher, it can
cause dry eye syndrome.
4. Imagine Your Head as a Bowling Ball
Your head must be properly aligned to avoid undue stress on your neck
and spine. Avoid craning your head forward, holding it upright instead.
And while you’re at it, practice chin retractions, or making a double
chin, to help line up your head, neck, and spine.
5. Try the “Pomodoro Technique”
You know those little tomato-shaped (pomodoro is Italian for tomato)
timers? Wind one up to 25 minutes (or set an online calculator). During
this time, focus on your work intensely. When it goes off, take 5
minutes to walk, do jumping jacks, or otherwise take a break from your
work. This helps you to stay productive while avoiding burnout.
What’s It Really Like to Work While Standing?
If you’re curious… just try it. Reactions tend to be mixed, at least
initially, but if you stick with it you will be virtually guaranteed to
experience benefits. The Guardian, for instance, recently
featured an article with a first-hand account of working while standing,
and the author wasn’t impressed.
He said “standing up to work felt like a horrible punishment” and lead to aches and decreased productivity.5
I couldn’t disagree more, but I will say that standing all day takes
some adjustment. However, many people feel better almost immediately. As
one worker who uses an adjustable-height work desk told TIME:6
“I definitely feel healthier standing while working as it causes
me to be more focused on my posture and ‘hold’ myself better in terms of
my stomach and shoulders especially.”
Personally, standing more has worked wonders for me. I used to recommend intermittent movement,
or standing up about once every 15 minutes, as a way to counteract the
ill effects of sitting. Now, I’ve found an even better strategy, which
is simply not sitting. I used to sit for 12 to 14 hours a day. Now, I strive to sit for less than one hour a day.
After I made this change, the back pain that I have struggled with for decades (and tried many different methods to relieve without lasting success) has disappeared.
In addition to not sitting, I typically walk about 15,000 steps a day,
in addition to, not in place of, my regular exercise program. I believe
this combination of exercise, non-exercise activities like walking
10,000 steps a day, along with avoiding sitting whenever possible is the
key to being really fit and enjoying a pain-free and joyful life.
You’re Not a Prisoner to Your Chair
If you’re still sitting down while reading this… now’s your chance – stand up! As Dr. Levine said: “We
live amid a sea of killer chairs: adjustable, swivel, recliner, wing,
club, chaise longue, sofa, arm, four-legged, three-legged, wood,
leather, plastic, car, plane, train, dining and bar. That's the bad
news. The good news is that you do not have to use them.”
Many progressive workplaces are helping employees to stand and move
more during the day. For instance, some corporations encourage
“walk-and-talk” meetings and e-mail-free work zones, and offer standing
workstations and treadmill desks. But if yours isn’t among them, take
matters into your own hands. You may be used to sitting down when you
get to work, but try, for a day, standing up instead.
One day can turn into the next and the next, but please be patient
and stick with it. Research shows that it can take anywhere from 18 to
254 days to build a new habit and have it feel automatic.7 Once you get to this point, you’ll likely already be reaping the many rewards of not sitting,
things like improved blood sugar and blood pressure levels, less body
fat and a lower risk of chronic disease. For more information, you can
watch my recent interview with Dr. Levine below, as well as read his book Get Up! Why Your Chair Is Killing You and What You Can Do About It.https://www.youtube.com/watch?v=Km6aVNwCvIc
5 tips for staying healthy while working in an office
Many of us wake up each morning
and head to the office for our 9 to 5 job, where we spend hours sitting
at a desk and staring at a computer screen. Given that we are designed
to move, it's no secret that spending extensive amounts of time each day
remaining stationary is bad for our health. It can lead to a whole host
of medical problems, including heart disease, musculoskeletal
disorders, obesity and even cancer. As Business Insider pointed out, extensive research has demonstrated that office work could slowly be killing us.
Don't
be disheartened, however. It's still possible to work an office job and
lead a healthy lifestyle, with the help of plenty of exercise, a clean
diet and some common sense. Check out the list of five tips below. 1. Pack your own lunch.
One of the biggest temptations while at work is to grab an easy take out
for lunch, or accompany some co-workers to a local restaurant. However,
this is often problematic for your health because many pre-prepared
food options are high in fat, calories, sugar and sodium, all of which
can lead to weight gain, high blood pressure and high cholesterol.
Packing your own lunch each day is an effective way to stay in control
of what you eat. The Huffington Post suggested planning your lunches
for the week in advance, so you won't be scrambling to put something
together each morning. Make sure the lunch is properly balanced by
including carbohydrates, proteins and fruits and vegetables. 2. Adjust your monitor.
Sitting down all day is bad for your posture and leads to
musculoskeletal problems and possibly even orthopaedic injury. One thing
that can lead to orthopaedic problems - particularly neck and back
issues - is the positioning of your computer monitor,
Time Magazine explained. Ideally the top of the monitor should match
your eye level. This is because if it's even slightly lower, you will be
more likely to move your head downward, which can potentially lead to
musculoskeletal strain.
"Sitting down all day is bad for your posture."
3. Invest in a standing desk.
This may not be possible for everyone, but if space and higher
management allow it, consider investing in a stand up desk. The health
benefits are conspicuous - it can improve circulation, suppress appetite
and even help bolster concentration, Time Magazine explained.
Some
forward thinking offices have even implemented treadmill desks. If
you're lucky enough to have one, use it! Time Magazine detailed that
workers who use treadmill desk to walk as they work will burn up to 100
calories more per hour than co-workers who remain sitting. Just be sure
to pay attention! If you get too distracted and lose count of your
footing you could fall, potentially leading to an orthopedic injury,
such as an orthopaedic fracture.
Don't sit down all day. Go for a walk around the office and take time for yourself.
4. Make time for yourself.
One thing that could be exacerbating any health problems you may have is work-related stress. Getting worked up and stressed can increase strain
on your heart, blood pressure and immune system, Entrepreneur
explained. A wise strategy to counter this is to make time for yourself
each and every day, where you go for a walk or leave the office for 15
to 20 minutes. Take a stroll to the park, or if you're unable to leave
your office building, head to a quiet break or meeting room for some
alone time. 5. Move around.
One of the most important strategies for remaining healthy at work is to
remain as active as much as possible. Given that most of us are
required to sit at our desks, the only way to exercise is to take small,
routine breaks
and take a walk around, Healthline stated. The source suggested that
you should ideally be getting up to move at least once every hour, as it
can help with blood flow through your body and help exercise muscles
that otherwise remain unused.
You spend about half of your waking hours at your job.
While certain jobs like construction or manual labor have clear hazards,
you can't assume that if you are clocking time in an office environment
that it's a healthy place to be. Many occupations deliver stress,
sedentary behavior, and unhealthy habits along with the paycheck, which
can take their toll both physically and mentally.
But whether you work from a home office or sit in a corporate cubicle,
there are things you can do to make your workplace better for your
health and wellbeing. Here's how to give your office space a health
makeover, according to the experts.
Remind yourself to sit less
People who work at desks should stand or walk around for at least two hours a day to avoid health risks
related to too much sitting, according to a 2015 British study. "Moving
around throughout your workday is really important," says Robert
Graham, MD, director of integrative health and wellness for Northwell
Health System, in Great Neck, NY. "Not only is it good for you
physically, but studies show that it can increase productivity and more
likely to focus on the task at hand."
Computer programs like Move for iOS or Big Stretch Reminder
for Windows can remind you to take breaks at regular intervals; some
even provide suggestions for stretches and exercises you can do at your
workspace. Can't install software on your work machine? Download an app
to your smartphone, or use the free website RegularBreaks.com.
Clear the air
It's not unusual for office environments to trigger what's known as occupational allergies—sensitivities
to chemicals in carpet, office furniture, or paint, for example, that
can trigger problems like headaches and rashes. And even if you don't
have physical symptoms, it's possible that stuffy air in your workplace
could be hampering your brainpower: In a 2015 Harvard University study,
offices with increased ventilation and lower levels of air pollutants
were linked to better employee performance.
You
may not be able to change furnishings or ventilation system at your
job, but perhaps you can let in some fresh air by keeping windows open
while you work. If that's not an option, consider getting an air purifier with a HEPA filter for your desk.
Is your 9-5 office job taking a toll on your body? You may find yourself gaining weight, getting sick more often, or just feeling sluggish and fatigued throughout the day. While you may not be able to break out of the 9-5 world right now, there’s plenty you can do to maintain your health and keep your body in tip-top form.
Prioritize Eating Well
Home-cooked food that’s rich in vegetables and healthy protein is the best way to stay healthy and energetic.
When you cook food at home, you can control your weight more easily because you can control the ingredients. When you get home, cook a meal instead of flopping down on the couch. You will eat better. You will also get to exercise creativity in the kitchen, which is a nice change of pace from your job.
Adopt a Cubicle Workout Routine
Do you have an hour lunch break? Take a power-walk outside. Were you going to email your co-worker? Walk down the hall and talk to them instead. Sitting in a chair for long hours slows your metabolism and leaves you with a stiff back. The more you can break up a sitting session, the better.
Office Yoga
Many office workers develop back problems. A stiff back will worsen your mood and make it difficult to sleep at night. Don’t let sitting at a desk get the better of you. Take every opportunity possible to stand up and engage your back muscles. For instance, you can take a phone call while standing up and gently bending your upper body to either side.
Boost Your Immune System
Working in an office with many people will expose you to plenty of germs you wouldn’t get staying at home or spending your days outside. It’s important to keep your immune system in top form. Eat nutrient-rich vegetables, get enough sleep each night and drink plenty of water. Wash your hands regularly.
Skip Happy Hour
Skipping happy hour isn’t just great for your finances – it’s also good for your health. If you spend a large portion of your day sitting, beer calories will simply add inches to your waistline. Many people find social value in going to happy hour. Find a healthy substitute for this. For instance, you can meet up with friends to go jogging instead.
Cut Down on Coffee
Drinking too much coffee throughout the day can make it difficult to fall asleep at night, and losing sleep is a good way to sabotage your health. If you feel low on energy in the afternoon, forgo coffee. Instead, try fruit or juice rich in vitamin C.
Have a Healthy Office Life
9-5 desk jobs do provide a few health advantages over other occupations: you’re less likely to be exposed to hazardous work environments. Also, regular hours make it easier to maintain a healthy sleep schedule. Nevertheless, many people find that their health declines after just a few years in an office. With a little effort, you can achieve a healthy lifestyle while maintaining your 9-5 office job.
Eight hours in a chair in front of a computer, five days a week can take a toll on your body. From avoiding eye
strain and tension neck syndrome to passing on those extra calories
that co-workers leave invitingly on their desks, experts give WebMD 10
tips that will help you stay healthy and in shape at work.
1. The snacks that your co-workers so nicely
place on their desk can add a few hundred calories to your daily diet if
you're not careful, and they can leave you with unwanted pounds if you
help yourself day after day.
"If it's out of sight, it's out of mind, so if
you know someone has a candy dish on their desk, walk around his or her
desk so you don't feel the temptation," says Dawn Jackson, a registered
dietitian and spokeswoman for the American Dietetic Association. "Take a
break, get a breath of fresh air, and skip the candy. Or, if you are hungry, have fruit at your desk, like cherries or grapes."
Three out of five Americans are overweight, explains Jackson, which means there is likely more than one person in your office who is dietin
"In most offices, people are trying to lose weight,
so go in with people and get fruit bowls instead of candy bowls," says
Jackson. "And see if you can get people to replace their candy bowls
with something healthier."
2. Drinking an adequate amount of water -- eight
to 10 glasses every day -- can help keep you hydrated. Many foods are
also good sources of water; fruits like oranges, grapefruit, grapes,
watermelon, and apples can help keep you healthy and hydrated.
"The 3 o'clock lull that many people feel at work can be due to dehydration, so drink lots of water," Jackson tells WebMD. "Set goals:
Bring a 16 ounce bottle of water to work and try to finish it by lunch,
and then fill it up again and finish that by 3 p.m. By 5 p.m., finish a
third bottle."
Another tip from Jackson: Set your computer alarm to go off so you remember it's time to refill.
3. One of the most important things you can do during the day to stay healthy and in shape is to exercise.
"Walking during lunch is a great idea," says
Jackson. "Not only are you burning calories, but you're de-stressing and
refreshing."
Jackson recommends you find a walking partner
whom you can depend on for a daily walk --someone who will drag you out
even if you claim you're too busy. If you really can't get out during
lunch, park farther away than you normally do so you have a short walk
to work in the morning and evening, or make it a habit to take the
stairs instead of the elevator.
4. Eating a healthy lunch is an important part of a balanced diet. But eating reasonable portions is an important part of your health.
"Eat a healthy lunch at work, but also practice portion control
so you aren't consuming too many calories and then sitting in a chair
all afternoon," says Jackson. "Many times, it's not that you are eating
unhealthy food, it's just that you are eating too much."
For instance, Jackson explains that pizza isn't
inherently bad, it's just that a person will eat three or four slices
too many, and that's where the problem lies. Instead, share a large
slice of piece of pizza with a co-worker, and then eat a salad that's
packed with veggies.
5. Tension neck syndrome (TNS) can occur when
the neck and upper shoulders are held in a fixed, awkward position for
long periods of time, according to the National Institute of
Environmental Health Sciences. It can happen to people in the workplace
who talk on the phone for a most of the day or type a lot.
"You want to make sure your neck isn't bent to
the side for long periods of time, " says Alan Hedge, professor of
ergonomics at Cornell University. "Tension neck syndrome can cause neck
and shoulder pain, muscle tightness, and tenderness. So use a speakerphone, a shoulder cradle, or use a headset at work when you're on the phone."
6. Eyestrain is another problem that can be encountered in front of a computer. It can cause headaches, difficulty focusing, and increased sensitivity to light, according to the University of California at Davis.
To prevent eyestrain, Hedge tells WebMD, "The distance to the screen from your eyes
should be about an arms length away. You should also be able to
comfortably read what's on your screen at that distance, without having
to squint."
If you can't read your screen from an arm's length away, simply increase the font size on your computer.
7. A healthy tip that all of us want to hear is that vacations are an important part of staying healthy at work.
"It's very beneficial to get away for a long
vacation that will help you recharge your 'batteries,'" says Jonathan
Kramer, a clinical psychologist and president of Business Psychology Consulting. "Vacations help reduce stress
and get your mind off work, especially if you're having a conflict,
such as a problem with your boss, a co-worker, or a project."
Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome.
Don't
be disheartened, however. It's still possible to work an office job and
lead a healthy lifestyle, with the help of plenty of exercise, a clean
diet and some common sense. Check out the list of five tips below.
Don't sit down all day. Go for a walk around the office and take time for yourself. 
Computer programs like Move for iOS or Big Stretch Reminder
for Windows can remind you to take breaks at regular intervals; some
even provide suggestions for stretches and exercises you can do at your
workspace. Can't install software on your work machine? Download an app
to your smartphone, or use the free website RegularBreaks.com.
When you cook food at home, you can control your weight more easily because you can control the ingredients. When you get home, cook a meal instead of flopping down on the couch. You will eat better. You will also get to exercise creativity in the kitchen, which is a nice change of pace from your job.
