For many people in today’s society, Monday through Friday, 8 hours a day, they are required to sit at a computer for work. This is how they make a living and provide for their families, and is a non-negotiable part of employment. Even in the healthcare field, fitness professionals, first responders, etc., who know the detriments of a sedentary lifestyle, will find themselves spending a decent amount of their time sitting at a desk on their computers documenting and charting. What we often overlook are the negative impacts it has on our overall health and wellness.
Without sounding too much like a college essay, here are some numbers to think about. In 2022, the Bureau of Labor Statistics released an occupational requirements survey on sitting and standing. It was broken down into different categories of job type, differing hours worked in a day, etc. The summary of the article stated that the average worker was required to spend 43.6% of the work day sitting, which is about 3.44 hours out of an 8 hour workday.1 The crazy part is, these numbers have increased since then. Additionally, we must factor in seated commuting time, sedentary recreational activities (i.e. gaming, binge watching TV shows) to capture the total amount of sedentary time throughout the day. Though these numbers aren’t terrible, and many people will say 3.5 hours out of 8 is not that bad, they might not realize that in reality, people sit much longer. Additionally, prolonged sitting has been related to many issues including, but not limited to, musculoskeletal pain, weight gain, muscle atrophy, and decline in heart health due to circulation issues. In fact, back pain is the number one cause of worker’s compensation and lost hours of work and productivity in the U.S. 2
Thanks to health advocates, many employers now are offering tools like standing desks, anti-fatigue mats, and ergonomic devices and chairs to improve workplace ergonomics and reduce postural strain and encourage change of position throughout the day to reduce risk of adverse health effects and keep their employees healthy (and productive). This is a great step in the right direction for those that work at a desk all day, either in an office setting or from home. There are more employers offering work from home or a hybrid option, which has many benefits, aside from paying less at the gas pump. One of the major benefits is the ability to work more movement into your day. If your employer isn’t able to help, there are affordable options to improve your work station without breaking the bank (see below).
According to the American College of Sports Medicine, 30 minutes a day is all you really need to start to counteract the effects of sitting.3 This is a very achievable goal when you put your mind to it. The good news is, it can be broken into as little as 10 minute bouts to reap the benefits. Simply adding some stretching throughout the day before, during, and after work can help keep the blood moving throughout your body. Instead of sitting at your desk, try taking a walk while on those long conference calls. Another option is to take 15 minutes of your lunch break to do some bodyweight or resistance band workouts. These are all simple and easy solutions that can help improve posture, circulation, and avoid the negative impacts caused by sitting for hours. Additionally, the boost in blood to the brain helps with productivity and mental focus as well! Not to mention the natural endorphins released with exercise to improve mood.
The benefits of movement and exercise during the workday outweigh the risks that you put on your health by sitting at a desk or on the couch all day. From physical and mental health, to improvements in productivity at work and even sleep. Take some time for yourself during the workday, and start treating your mind and body to the benefits of movement. Check out the links below for some affordable tools to get your started with your workplace set up. More to follow… Stay tuned!
Starter Pack Desk Jockey Wish List
Lumbar support pillow to help with increasing support in any standard chair or couch. Simply place your bottom all the way back in your chair, place behind your beltline, and enjoy some extra spine support without the cost of a new chair.
https://amzn.to/3qTCtHC
Yoga mat to get a quick stretch on (yes.. Ashley tells her patients to bring them into the office).
https://amzn.to/3PkFmdS
Adjustable laptop platform to reduce neck strain and make any countertop a better “standing desk”.
https://amzn.to/3P0eU7X
Standing mat for extra cushion… because comfort is key.
https://amzn.to/3sBTwyt
If you have any questions or need further recommendations, give us a shout on our contact page!
References
Occupational Requirements Survey: Sitting and Standing. U.S. Bureau of Labor and Statistics. Available from: https://www.bls.gov/ors/factsheet/pdf/sit-and-stand.pdf
Casiano VE, Sarwan G, Dydyk AM, et al. Back Pain. [Updated 2023 Feb 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/