Know the risks of a sedentary workplace

Health experts recommend encouraging, incentivizing employees to avoid sitting through the work day

By Jon Welter Fitness and wellness specialist, Delta Dental of Michigan, Ohio, and Indiana

We spend a lot of time sitting. Between meals, commuting times and working hours, the average of ce worker sits for about 15 hours each day. And much of that time is spent in a slouched position or with a craned neck looking down at technology.

Experts from the Mayo Clinic say that sitting time and activity levels among those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. And with physically demanding jobs like making up just 20 percent of the total U.S. workforce,

Americans are sitting more now than ever. Sitting for prolonged times has rami cations that go beyond just stiff muscles and fewer calories burned. Individuals with sedentary lifestyles are more than twice as likely to develop cardiovascular disease and is linked to increased blood pressure, blood sugar and cholesterol. Sitting for long periods also puts unnatural stress on the spine, shoulders and hips. While seated our hip exors are shortened and after a prolonged period, they can get stiff and lead to a pelvic tilt and other disruptions that affect the muscles of the lower back.

The good news is that small movements throughout the day can help. Fidgeting can burn an extra 300 calories each day which, assuming you don’t consume extra calories to cancel out the de cit, would equate to more than 30 pounds of weight loss in a year.

To combat all the seat time, some professionals prefer adjustable desks that can be moved to accommodate different heights for sitting or standing. Taking 10-15 minutes to make a call or write an email while standing on a cushioned mat with supportive shoes is a great starting place. reassess the bigger picture, boost creativity and generally reach their full potential.

Standing also has bene ts for our posture, boosting energy and improving blood ow throughout the body. While small active movements throughout the day can help keep workers engaged and focused, of ce environments with spaces to decompress are just as important. Going for walks outside or taking rest breaks in a quiet space give employees a chance to process and retain information,

Sometimes workers choose to avoid the reasons for underlying fatigue or stress, often masking it with caffeine. Having dedicated mindfulness rooms and areas to enjoy nature are two of the best ways for workers to detach and boost positive emotions without relying on a stimulant like caffeine. By engaging in more movement and more effective rest breaks, we may nd that our workplaces (whether at the of ce or at home) will become more productive, healthier and happier places to be.

Sponsored by Delta Dental of Ohio