One study shows people over 45 who are sedentary for 11 hours a day are 40 per cent more likely to die over the following three years.
One study shows people over 45 who are sedentary for 11 hours a day are 40 per cent more likely to die over the following three years.
Taking the stairs, eating lunch on the run and moving around the office help to offset the dangers of sitting all day at work.
Alot of research has come out recently that shows quite starkly that desk bound is death bound - even if you're doing a gym workout or other vigorous exercise before or after work. It's what you do during your work hours that counts.
Dr Michael Hale, Medical Officer of Health of the Auckland Regional Public Health Service, says an Australian study of 200,000 people over 45 shows that those who are sedentary for 11 hours a day are 40 per cent more likely to die over the following three years.
He says a Norwegian study of more than 40,000 overweight or obese people shows that those whose jobs comprise such things as walking or lifting have a 27 per cent lower chance of dying than overweight/obese people who sit all day at work.
Hale notes: "Studies show that we cannot assume that exercise over the weekend or earlier in the day helps change these numbers. The problem is that the modern work environment has people sitting a lot. Even marathon runners should not be sitting all day."
Hale says that standing desks can be useful, but may not be an option for all employees as some people may not physically be able to keep standing. "We're doing a trial of them in our office - it's quite a big investment, so it's important to test that they are beneficial. Of course they're not going to suit everyone, but the desks are adjustable, so it gives choice. In most offices people sit too much, this doesn't mean however that people shouldn't sit at all."
Hale says, "It's really good to look at how the work environment is structured. Is there good stair access? When designing buildings, this should be considered ... If companies don't have a layout that encourages movement, they may consider where to place the coffee area, where the printers are - things that can require people to get up and walk around."
Hale says that employers really need to notice if an office culture has developed where people don't feel it's okay to get up and take a walk. "Too many people sit at their desks, then go for lunch and sit down at a table. This is really unhealthy."
"The office culture is important - and the employer sets the culture. In some offices people think it looks bad to take a lunch break or to go to the park. Employers need to help people feel empowered."
He says the risk to employers in not doing this is "presenteeism" - which means the employee is present, but not necessarily productive. "It comes at the cost of productivity and creativity in the workforce."
"Short breaks pay dividends for employers."
He suggests that employees use their lunch break to move. "Get out of the office and take a walk - even if you're eating something while walking - shift the way you do lunch."
The modern work environment has people sitting a lot, experts recommend getting up and stretching or going for a walk at least once every hour. Photo / Thinkstock
Employees need to watch their own behaviour. "Get up, go and get a glass of water regularly, talk to colleagues, take the stairs, discuss changing the layout of the office with management."
Research shows that walking in your lunch break has an effect on your brain. "It creates better executive function and goes a long way towards eliminating that tired, after-lunch feeling. In fact, it can make the afternoon the most constructive and productive time of the day."
Hale also says it's a good idea for employees to get up and speak to colleagues in the office rather than emailing them. "Again, it's an opportunity to move."
He also suggests that some meetings should be "standing meetings". Research shows that these last a shorter time, so not only are people moving, the meetings are more efficient. "Perhaps walking and talking could work - there are different ways of seeing to getting the movement you need."
Liam Scopes, senior partner at Vitality Works NZ agrees. "It's really important to not be sedentary. Sitting for eight hours a day without much change of position is that."
He says research shows that being sedentary effects blood flow to the brain, the heart, fat and causes repetitive stress injury. "Quite simply, we're not designed to sit for long periods of time."
He suggests that people make sure that they have regular breaks. "Every ninety minutes or so, walk away or do stretches. This will help you avoid getting to a situation where you are experiencing chronic pain. Most people realise the importance of this too late and therefore education is really important."
Scopes agrees that younger people who don't have pain yet really need to get into action now to avoid it. "It's important to understand this. Moving helps the brain function at its best - simply put, moving helps thinking."
He agrees that it's vital for employers to make it okay for people to take breaks. "In fact, it makes the whole operation more efficient. You'll find your employees will produce better work."
Scopes says he knows of a man who lost 10kg in a year by simply choosing to use the stairs. "In this, it's the little movements that count."
He also suggests that people download apps that give reminders to get up and move. "We need to think of ourselves as athletes, and make sure that our behaviours are keeping us healthy."
