You may have heard sitting is bad for your health, but does
that mean we should stand all day instead?
If you’re an average office worker, then you’re probably
spending over six hours a day sitting at work. Studies tell us that prolonged
sitting may increase the risk of cardiovascular disease, type 2 diabetes, high
blood pressure and stroke, even if you’re a keen exerciser. Sitting without
breaks can also lead to a sore and stiff neck, shoulders and back.
But standing all day can be hard on your body too, and a
combination of sitting and standing seems to bring the most benefits. In 2015,
the British Journal of Sports Medicine published a review of the scientific
evidence on how to best address sedentary behaviour in the office. They
recommended ‘accumulating at least two hours per day of standing and light
activity (such as light walking) during working hours.’
The sit-stand desk
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)
One popular solution to the increasing sedentary nature of
our jobs is the sit-stand desk, which allows you to move between sitting and
standing while at work. But how do you use these to ensure you get the
recommended two hours of standing or light activity?
The answer, according to Alan Hedge, Cornell University
ergonomist, is the Sit-Stand-Stretch or 20-8-2 regimen. The involves, for every
30 minutes of your workday:
- 20 minutes of sitting (in good posture)
- 8 minutes of standing, and
- 2 minutes standing and moving.
For an average workday of seven and half hours, standing for
two hours and moving for 30 minutes.
Tomato time
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)
Even if you don’t have access to a standing desk you can
still take regular breaks from sitting. One way to do this is to work in
25-minute bursts, after which you stand up and take a five-minute break. This
is also known as the Pomodoro Technique, so named because the bursts of time
can be measured using little tomato-shaped kitchen timers – Pomodoro is Italian
for tomato.
Use your five-minute break to move your body – perhaps
walking to the kitchen to refill your water glass or grab a tea or coffee, or
doing some simple neck, shoulder and back stretches.
If you don’t have a tomato timer, there are plenty of apps
online that can keep track of your sessions.