3 Keys to Removing the Risk from Sitting Disease
People always prefer to sit when doing daily tasks.
Let’s face it - it’s easier. Maybe you’re tired. Maybe you want a rest.
Sitting down once in a while is not a problem. Sitting down a lot is a problem. A big problem. The problem is people spend more than half of their hours sitting – this may include watching TV or using a computer, driving, and having a desk job. It becomes a habit and it will require discipline to correct and break.
Are you ready to break the sitting habit?
Let’s talk about WHY we need to change first. Prolonged sitting has long been associated with chronic diseases and other harmful effects to the body. Sitting causes the central nervous system to slow down leading to fatigue and this may lead to decreased productivity at work which results in a financial loss on the part of business owners. How can this be resolved?
Below are three suggestions that are very effective in eliminating the risk of sitting disease. It is also very efficient in resolving issues related to workers’ productivity and quality input in work.
1. Standing Desk
Standing desks are very popular recently because of the need to lessen or even stop the fatal effects of too much sitting. The latest study by Cornell University shows that four out of five people significantly prefer to work at electrically adjustable computer stations (rather than traditional desks) that allow them to stand part of the day.
People with access to electrically adjustable tables choose to stand at their computer for at least 20 percent of the day. Professor Alan Hedge, a designer and an environmental analyst said that the study also reported the positive impact of the provision of adjustable work surfaces to computer workers. Most of them reported a decline in musculoskeletal upper discomfort and lower body discomfort. The workers also reported a significant increase in productivity while using electrically adjustable tables.
2. The 20/20/20 Ratio
A good number of workers have desk jobs and this means extended sitting. The ideal ratio between sitting and standing while working may vary among workers but it is suggested to apply the 20/20/20 rule. In every 20 minutes of sitting, the worker is advised to stand up, stretch and move for 20 seconds.
Or, if you have a standing desk, change from sitting to standing! For your eyes, to avoid digital eye strain, the worker is encouraged to look at least 20 feet (distance) to rest the eyes. Apart from this, it is also commonly suggested to take at least two to three minutes a few times a day to walk around.
The proper sitting posture requires sitting with the back straight, lower back against the chair, elbows bent at a 90-degree angle to the body, and feet flat on the floor. Just remember that this may not have positives effects if done during an extended sitting situation.
Katy Bowman, founder, and director of Restorative Exercise Institute suggested improving desk posture by adding variety such as sit while cross-legged in a chair, include a standing desk in your workspace, and walk during break time.