It's Time To Switch | Godrej Interio

IT’S TIME TO SWITCH!

Technology has pervaded all areas of our lives and made it infinitely comfortable and convenient. From grocery shopping to remotely controlling devices; from transferring money to experiencing adventures virtually, it has brought everything within reach. At the same time, it has also contributed to making our lifestyles more sedentary and less physically active.

Sedentary lifestyles come with a host of issues including propensity to gain weight, poor fitness, reduced stamina levels during childhood, and raised cholesterol levels in adults. Among adults, time spent in sedentary behaviour is associated with an increased risk of cardiovascular disease, metabolic syndrome, Type 2 diabetes mellitus, mortality caused by cardiovascular disease, all-cause mortality and depression. Studies have shown that sedentary behaviour also tends to negatively impact self-esteem, life satisfaction, psychological well-being, social behaviour, professional performance and cognitive functions, apart from affecting physical health.

To counter this, we may consciously choose to limit screen exposure and adopt a more physically active lifestyle in our personal lives. But on the professional front as well, technology has transformed work into a largely sedentary affair.

Employees spend close to ten hours on average at work, of which a majority of the time is spent seated at desks, performing light to intensive tasks on screens with very few breaks in between.

The pandemic has further exacerbated this since most individuals have been working from home for extended periods over the last year or so. All of these have brought the importance of ergonomic work environments into sharp focus as organizations strive towards making the workplace more conducive.

Alternating postures while working is of utmost importance. It reduces the impact of long working hours on the physical health of a person. This, in turn, improves productivity levels and the overall wellbeing of the individual.

It is important to put in place various interventions that limit sedentary behaviour and promote activities that result in a fit and active lifestyle among employees. There was a time when these could be considered as good-toadopt practices. However, with the present lifestyle that involves limited or no activity, these measures need to become essential organizational practices.

The Workspace and Ergonomic Cell at Godrej Interio conducted a survey with over 500 individuals to understand the challenges that they faced and the strategies they adopted to deal with issues associated with sitting for long hours at work.

We found correlations between static postures and musculoskeletal disorders (MSDs); lack of awareness among employees on what they could do differently and limited or no infrastructure in offices to address challenges associated with sedentary work behaviour.

The following sections explore these challenges and recommend concerted actions that can be adopted by companies and individuals to switch gears and liven up the workplace.

Consequences of being bound to the desk

“Often, we are so engrossed in work that we are not even conscious of our posture and the strain it puts on our body. There are times when we don’t even take breaks that might affect the momentum. In such a case, a subtle change in body posture which works wonders. Ergonomic furniture that facilitates this shift is the need of the hour.” - Rajesh, Facility head of a PSU.

Some of the musculoskeletal health effects related to prolonged sitting are:

▶ Lower back pain

▶ Neck-shoulder complaints

▶ Postural stress disorder

▶ Joint compression

▶ Soft tissue injuries

▶ Muscular imbalances

▶ Reduced blood circulation

Next-gen devices, sleek furniture and avant-garde office spaces are the order of the day. Equally commonplace are employees hunched up on chairs while straining their eyes to look at screens.

Our research found that from the average ten hours that an employee spent at work, over 64% of individuals spent close to nine hours sitting either on one’s own desk or in meeting or conference rooms. Among physical complications, apart from the tendency to develop obesity, cardiovascular disorders and cholesterol issues, MSDs are a major risk associated with prolonged sitting.

64% individuals spend close to 9 hours sitting

The musculoskeletal health effects related to prolonged static sitting are lower back pain and neck-shoulder complaints. Sitting influences intervertebral spacing within the spine. Lower back intervertebral disc pressures rise significantly when seated as compared to standing or walking. This increases the risk of pain, discomfort, strains and injuries associated with postural stress disorders, joint compression and soft tissue (muscles, tendons and ligaments) injuries. An unfavourable working posture can lead to increased muscle tension in the neck and shoulders.

Prolonged sitting can also weaken back muscles. Those who sit for long periods of time tend to hunch their shoulders and head forward, causing tight chest muscles and weaker upper back muscles resulting in an imbalance. Abdominal muscles and muscles of the lower back are also prone to muscular imbalances.

Sitting comes with monotonous low energy consumption, leading to low metabolic activity and reduced blood circulation. Joint stiffness is another consequence of static postures. All of these have resulted in increased occurrence of MSDs among office-goers.

Only

27% individuals said that they tried standing as an alternative posture

Being sedentarySlowing down productivity

Through this survey and several other studies in the past, we have been able to establish the linkage between MSDs and a largely sedentary lifestyle.

MSDs are also linked to many other factors such as reduced concentration, disturbed sleep, lower productivity, poor quality of life, low self-esteem and overall poor satisfaction at work. Thus, MSDs also affect organizational productivity.

31% of employees have taken leaves of between 1-3 days within a span of a year due to pain and body stiffness issues. It was observed that the number of leaves taken by employees who didn’t change their postures and worked largely from their desks was higher.

Amongst which

57% of individuals said they kept their laptops on storage cabinet at the corridors

27% individuals use hot desking area with tall desks to stand and work

10% of individuals stand and work on their desk by bending over it, which can lead to MSDs

It is interesting to note that while employees themselves do experience the discomfort of prolonged sitting, very few consciously move about and change postures. Ironically, 38% prefer to work from their desks.

The survey quizzed respondents on if they changed postures during the workday and what their reasons for that were. Back pain, discomfort and feeling fatigued were major reasons for a change in posture. Only 2% of those who stood up to change postures were aware of the benefits of intermittent standing. What is alarming is the fact that when we asked employees if they had used any alternative techniques to reduce sitting time, 73% said that they had no clue about what they could do differently. Only 27% had said that they had tried standing as an alternative posture.

Since awareness levels among employees appear to be on the lower side, strategies for managing pain too are ad-hoc. Hot or cold compresses, massages and medication were among the top remedies adopted by respondents.

65% employees who often changed postures while working did not have MSDs

The survey also found a strong connection between an active day at work and a reduced risk of MSDs. Employees who stayed active and adopted alternate postures while working were less likely to develop MSDs compared to those who largely worked from their desks. Switching postures, therefore, is a great way to keep MSDs at bay.

Lack of proper infrastructure hinders alternating postures at work

Our study also revealed that offices too are ill-equipped and often lack appropriate ergonomic furniture and infrastructure that would enable its employees to switch to alternate postures.

Among those who alternated postures, 57% said that they kept their laptops on top of storage cabinets available in the office as they stood and worked. This posture is not ergonomically sound owing to differences in individual and cabinet heights. Employees who are taller tend to stoop to come to the level of the cabinet top while those who are shorter end up straining their upper limbs. About 27% of respondents said that their offices had desking areas where tall desks are available. Considering these desks are built to a predetermined height, they are unlikely to be conducive for all. About 10% of respondents said that they stood at their workstations while placing their laptops on the desk. In all of the above-mentioned situations, there is a considerable strain on one or more areas across the neck, shoulder, upper and lower backs and indeed the entire skeletal system.

38% employees who sat and worked claimed to be free of MSDs

Given the ad-hoc nature of these arrangements, it is unlikely that they will be able to work in those positions for a long time which would mean going back to a sitting position.

MSDs, therefore, have become more systemic and require concerted action at both the individual and organizational levels.

It’s time to Switch: Let’s Sit-To-Stand!

Sit-to-stand is a concept that promotes alternating between sitting and standing work positions to ease the stress that comes with sedentary working styles. Having the ability to switch between standing and sitting postures can help reduce the physical stress that the body has to endure. It keeps one active at work and improves productivity throughout the day.

Sit-Stand desks come to the rescue here. These are desks with either manual or electric cranks that can be used to adjust the height of the workstation depending on whether it is being used to sit and work or for standing and working.

The use of sit-stand desks has been proven to improve productivity, concentration and enhance creativity. The reason for this is that whilst you are standing, some of the body’s largest muscles are working, and so it increases blood flow to the brain. Therefore, it improves the way we feel and the way we work.

Some benefits of standing:

▶ Strengthens leg muscles and improves balance

▶ Burns more calories than sitting

▶ Is a great antidote to the formation of blood clots deep in the legs

▶ Reduces the risk of weight gain and obesity

▶ Greatly reduces the incidence of heart diseases

▶ Lowers blood sugar levels, especially after lunch

▶ Improves mood and reduces stress

▶ Makes one feel more alert

▶ Improves productivity

Alternate your posture

Through workplace audits that we conduct on a periodic basis for various organizations, we have found that only about 10% of organizations in India offer sit-stand desks.

Considering the direct linkage between MSDs and sedentary lifestyle, it is pertinent that organizations invest in promoting a healthy and active lifestyle at work but also consciously include flexible and ergonomic furniture that contribute to general health and well-being.

Institutionalizing an active work culture where employees take routine breaks, have meetings over walks or while standing, move around and keep changing postures through the day, will go a long way in keeping challenges associated with sedentary behaviour at bay.

Making the most of sit to stand setup

▶ Make sure it’s ergonomically correct

▶ Set height slightly below elbow position when shoulders are relaxed, upper arms are naturally by the side and elbows are at 90- to 110-degree angles

▶ A footstool or box can be placed to keep one foot up at all times. This avoids pain in the lower back and reduces stress while standing

▶ Fatigue mats can be used when standing

▶ Standing time can be gradually increased

Only

10% organizations in India offer sit-stand desks

▶ One shouldn’t keep standing continuously at a stretch. The rule is to stand in a good position for 15 minutes after every 45 minutes.

Livening things up at the workplace

“The benefits of using a standing workstation are relatively lesser-known. Those of us who used it felt more active and alert and could stand and work for 4-5 hours in one go. I felt a general uplift in energy when standing and working as compared to when I just used to sit. Ergonomic options that make standing and working a breeze must definitely be made more widely available.” - Dipika EHS Head of a Multinational company.

In conclusion, as organizations and employees move towards a more conscious and evolved new normal way of working, the emphasis must be on healthier and active lifestyles aided by work environments that nurture and promote movement and dynamic behaviour within the workspace and beyond.

However, it is important to remember that too much of anything is not good - so while standing is a great alternative to sitting, standing for extended periods comes with its own problems. Alternating between postures is the ideal way to keep things going. After all, it is never too late to switch for good health!

About Godrej Interio

Godrej Interio (GI) is India’s premium furniture brand in both home and institutional segments with a strong commitment to sustainability and centers of excellence in design, manufacturing and retail. Led by the largest in-house design team in the country in the furniture category and awarded with 37 India Design Mark Awards till date, GI aims to transform spaces with its thoughtfully designed furniture to create brighter homes and offices with products that have the highest design quotient in aesthetics, functionality and technology. With consistent pursuit of excellence and a special focus on health and ergonomics, GI’s product portfolio comprises a massive range.

Today, we design and manufacture furniture for office spaces, homes, educational institutes, healthcare facilities, laboratories and more. Along with furniture we offer Audio Visual and 360 Degree Turnkey solutions. Each of our product range revolves around comfort and aesthetics while delivering well-designed, fun and functional furniture solutions. Briefly, Godrej Interio transforms dream spaces to life!

GI commitment to the environment has resulted in manufacturing products with lesser environment footprint. Our pioneering efforts include designing less environment burdening products, usage of eco-friendly materials and setting up less polluting and consuming processes, ensuring eco-friendly packaging and transportation and finally the extended responsibility of recycling/reuse of used furniture and scrap, thus ensuring a lifecycle approach to green.

Currently present in over 650 cities with 250 exclusive showrooms and 800 dealers, GI is one of the largest divisions of Godrej and Boyce Mfg. Co. Ltd., part of the Godrej Group, one of India’s largest engineering and customer product groups.

Disclaimer

This paper represents the opinions of the authors and is the product of professional research. This report has been prepared for the exclusive use and benefit of the addressee(s) and solely for the purpose for which it is provided. Unless we provide express prior written consent, no part of this report should be reproduced or distributed. While every attempt is made to ensure that the information contained in this document is true to its best. However, Godrej and Boyce Mfg. Co. Ltd., its employees, representatives, affiliates or any of its divisions, etc. shall not be responsible for any reliance made on this paper or for any errors / omissions in information obtained from the source while preparing this paper.