Are we doomed to seated immobility at work?

Sitting is the new smoking

As early as 2009, it was known that a sedentary lifestyle destroys your health. One of the major studies on this topic, conducted in Australia (the 45 and Up Study), proved that every additional hour of sitting per day was associated with a 9% increase in the risk of death, regardless of the cause. In addition to an increased risk of death, prolonged sitting raises the chances of developing cardiovascular disease, diabetes, or certain types of cancer. A lack of physical activity also leads to a slowed metabolism, which translates into excess body weight – a condition already affecting 60% of Polish adults.

An ergonomic workstation

When considering the consequences of prolonged sitting, we must look beyond just back pain. Yes, a poorly set up workstation will result in pain in the cervical or lumbar spine. Proper positioning of the monitor and desk, along with an ergonomic chair, will relieve these areas of the back, but they will not cut the rest of the body off from the source of the problem – namely, inactivity.

Office yoga

An ergonomic workstation is one that promotes movement over passive sitting. Think about it: which chair will make an office worker move more – an "ergonomic" chair that supports the body from every possible angle, or a wooden stool that is so uncomfortable it requires constant shifting of your body position?

It is precisely this constant change of body position that matters – sitting, even the most "ergonomic" kind, remains sitting, which is inactivity. Changing positions, much like in a yoga class – fidgeting in your chair, shifting your weight, standing up to work for a while (at a standing desk), and then returning to a seated position, but on an unstable surface (e.g., a fitness ball) – these are the subtle movements that provide the necessary stimulation for employees while they carry out their computer-based tasks. The body quickly adapts to these healthy "movements" and rewards us with a better sense of well-being. The perfect complement to these office practices would be yoga course for beginners available through MultiLife, where participants learn the most important asanas and increase their body awareness.

Remember to breathe

Breath accompanies us not only during yoga, but every second of our lives. Proper airflow through all the cells in our body is crucial for us to function efficiently, both in our free time and at work. Most of the time, however, we don't think at all about how to make this process support our activities. To help you and your employees unlock its full potential, we offer a healthy breathing course – one of MultiLife's proprietary expert courses. Optimal breathing will make every movement more efficient and stress easier to manage.

Sitting or standing?

A standing desk is often suggested as a remedy for sedentary work. Although the lumbar spine is under less strain in this position, these loads will still be felt after 8 hours of standing. Just ask production or warehouse workers. The most optimal solution is therefore adjustable desks – because they best encourage changing positions rather than staying in one posture.

Steps, steps, steps

The World Health Organization recommends taking a minimum of 10,000 steps a day to maintain health and fitness. In an office environment, this is often quite a challenge. It is therefore worth encouraging employees to look for opportunities to move around before, during, and after work. This could be choosing a bus stop a little further away, taking the stairs to the office, or making coffee in a kitchen on a different floor. If your organizational culture allows it, you can also partially introduce "walking meetings" or at least "walking calls" to the office. Meetings or phone calls that rely mainly on talking and do not require intensive desk work can be successfully conducted while walking or at least standing.

Every change in habits, even the smallest one, can help improve the fitness and well-being of all employees. Implementing it will certainly be much easier with a consultation with a personal trainer, which will help you properly plan your physical activity throughout the day. This service is also available through MultiLife.

Work with what you have

Busy periods at work correlate with reduced physical activity throughout the day. When employees' attention must be focused elsewhere, it is difficult to expect them to be 100% focused on building healthy habits. In such circumstances, it is worth encouraging additional activity during leisure time – after all, there is no shortage of evidence for its positive impact on work efficiency.

Exercising improves brain health:

• it streamlines thinking,
• improves concentration,
• strengthens mental resilience
• and lowers the risk of developing neurodegenerative diseases.

All these benefits affect the quality and pace of work – a sharp brain makes better decisions and is more efficient in its actions. Additionally, a fit body gets sick less often, so physical activity reduces the number of hours spent on sick leave.

There are many different ways to take care of physical activity in your free time: going to the gym, running, cycling, practicing yoga, training at home with the YES2MOVE platform or swimming in a pool.

One thing is most important – it is worth supporting employees in maintaining an optimal amount of movement, both during and outside of working hours. Ideally, each of them should have the opportunity to choose an activity that brings them joy and pleasure – it will then be easier to get started, even on the busiest of days.

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Bibliography:

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