This article was originally published by Melbourne Chamber member AIA and reflects the author’s views

While the phrase ‘sitting is the new smoking’ may sound hyperbolic, there’s a core truth to it. A 2018 study¹ found that sitting too much is linked to an increased risk of heart disease, diabetes, and changes of the brain that is critical for memory.

Nicole Bryant, physiotherapist at High Line Active², explains that the dangers of sitting are multifaceted. “You’re putting pressure on your spine through compression, so it’s impacting the musculoskeletal system. Sitting for long periods can weaken the glute and leg muscles as you aren’t using them,” she says. “Our digestion and cardiovascular systems aren’t designed for sitting. We’re designed to operate standing and moving.” On top of that, we know that the risk of experiencing both anxiety and depression is higher in people who sit more.

It’s not all bad news, though. There are some simple preventative steps that you can take to mitigate the risk that comes from a sedentary work lifestyle³.

Build movement into your day

One of the most effective ways of combatting the adverse health outcomes that come with sitting is to ensure that you’re moving throughout the day. “If you’re sitting at a desk, it’s important to have regular rest pauses,” Nicole says. “Take your hands off the keyboard every hour and complete some stretches and mobility exercises.”

Make sure that you try and work incidental exercise into your day. Nicole suggests getting off public transport one stop early, heading to a colleague’s desk and having a conversation instead of sending an email, or scheduling a walking meeting. Any time spent moving adds up over the day.

Find the perfect chair

“Always start with making sure that your chair is fitted correctly,” Nicole says. That means ensuring you’ve got adequate back support, and that your hips and knees are resting at a right angle.

If you’re setting up a home office, it’s worth noting that a more expensive chair doesn’t necessarily mean a better one. What counts is finding a model that works for your body.

All or something

If you feel like you’re stuck at your desk for hours on end, finding time to introduce even a minute of movement can make all the difference.

All: Schedule walking meetings.

Something: Make more regular trips to the kitchen to get a glass of water.

You don’t have to limit yourself to just walking, either. Unconventional exercises like gardening have plenty of physical and mental health benefits, plus they’re easy ways to earn AIA Vitality Points that count toward your weekly Active Benefit.

Consider a standing desk

Standing desks offer flexibility of movement that’s conducive to better health. “I usually tell my clients to try and stand for an hour and sit for an hour,” Nicole says. Still, if your workspace has a standing desk, be careful not to overdo it. Nicole has noticed an upturn in clients experiencing injuries in the knees and hips related to standing. In the beginning, she advises making sure that you’re switching position more often and choosing supportive footwear.

As far as calibrating the height of your desk, Nicole notes that your keyboard should be sitting just below your hands if you’re standing with your elbows bent at a 90-degree angle. That way you won’t need to elevate your shoulders to reach your mouse and keyboard.

Here’s what I usually do for training: it’s a ‘diver’s micro workout’. Keep in mind that this is just an example. Feel free to tailor this workout to your own liking – add or remove exercises, sets and repetitions as needed.

Use your laptop strategically

When working on a laptop you’re unlikely to be able to maintain the ideal posture for an extended time. “A laptop is fine to use for short periods,” Nicole says. “Any injury is about repetition and total time.”

If you’re regularly working away from your main desk, it’s worth investing in an external keyboard, mouse, and riser to get your station set at the right height. But if you’re working remote, or on the road and are without equipment, focus on switching your body’s position regularly. Nicole recommends alternating between standing and sitting, or even lying on your stomach while using your laptop.

Footnotes

¹ https://www.sciencedaily.com/releases/2018/04/180412141014.htm
² https://www.highlineactive.com.au/
³ https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting