Is "sitting the new smoking"?
Numerous articles appeared in the media warning of the dire consequences of prolonged workplace sitting. Headlines have stated dramatic comments such as, “Your Chair Is Killing You!”, “Sitting for Hours Can Shave Years Off Life”, or “The Most Dangerous Thing You’ll Do All Day (Is sit in a chair)”. These headlines accompany language that often implies that sitting is bad for you, you should avoid seated work at all costs, and you should stand when working. This is basically an “alarmist” viewpoint - not particularly helpful or accurate and can lead to other types of health risks related to long periods of standing. It’s important to keep this issue in perspective to avoid standing for too long and forgetting the normal requirements of the body to move regularly through a variety of postures, including sitting, when working at the computer.
The Bottom Line
Sitting correctly, in an appropriate ergonomic chair, is one of the safest and most efficient ways to perform work on a computer. The key point to consider is not whether to sit, but how long before moving.
Standing Solutions
So what about standing at a raised work surface? One way to think of this is, the movement to a standing posture is clearly helpful after sitting for a prolonged time. Movements such as standing or walking can shift the load on muscles, and increase blood flow through the back, legs and hips. And, for a short time, standing in one place, 5 to 10 minutes emphasizes different muscles shifting the work load around the body.
Keep in mind that when standing at the computer, you are in a fixed posture (as with sitting) that is generally more stressful than sitting. Static standing places stress on the musculoskeletal system as well as on the cardiovascular system.
Recommendations
What should you do to decrease the risk of injuries and improve work performance?
First, keep this in mind: The body is designed to hold postures for short periods, and then move. Joints are rounded for varying position of the limbs, shifting loads, and lubricated to avoid damage. Blood and other vital fluids like lymph require body movement, contracting and extending muscles, to “pump” those fluids back around to the heart. When movement is restricted, stress on muscles and bones increases, and risk of injury increases as muscles tire and fatigue sets in.
To improve comfort during periods of standing work, use a foot step (e.g. footrest) - place one foot on the rest at a time and switch legs to unload the hips and knees and maintain proper back posture.
How long should you sit in one position?
If you want to know how long you should sit in one position before moving, notice the next time you are sitting in a chair waiting for someone or in a meeting. When do you start shifting around? If you are like most people, after about 20 to 30 minutes. This is your brain telling your body to shift the loads off of existing muscles in use and onto others, or onto joints and bones. Other postures, like standing, will take less time before you start shifting around. Walking about your office while on a phone call, using a headset, might take more time before you need to change positions or sit down.
Key points to remember:
- Move!
Remember, the body is designed to move. Find opportunities to increase the volume of non-exercise physical activity throughout the day, including but not limited to:
Take the stairs instead of the elevator
Walk while speaking on the phone
Take the long way when walking to a destination
Participate in walking meetings
If you have to be in your chair, fidget and move the legs. If standing at your desk, step in place or rock side to side
- Stay Fit
Keeping the body strong and fit increases tolerance for all kinds of activities, including sitting in an office all day. That means you can do more with less damage to the body. For example, general guidelines for baseline cardiorespiratory fitness include at least 30-60 min of moderately intensive “cardio” exercise, five days per week.