By Monika Sroba
The Australian workforce has, in recent decades, seen a progressive shift of active to sedentary workers, with employees significantly more stationary on days at work than on their leisure days.
This higher level of sedentary behaviour is linked to increased prevalence of:
chronic disease
heart disease
type 2 diabetes
obesity
related cancers
musculoskeletal disorders such as back pain
carpal tunnel syndrome
The effects aren’t limited to physical symptoms, workers are experiencing poorer mental health and lifestyle behaviours, reduced energy, and reduced productivity. Interestingly, exercise performed outside of work does not alone negate the health risks of prolonged sitting, highlighting the importance to sit less and move more at work!
REDUCING YOUR RISK
Sedentary work environments are hard to avoid, here are the best ways to minimise your risk:
ACTION | BENEFIT |
Sit less/move more – stand from your chair, go for a short walk every 20-30 mins | Lowers blood sugar levels, waist circumference and triglycerides |
Install an ergonomic adjustable workstation and vary posture every 30mins | Reduces risk of musculoskeletal complaints and development of disorders |
Limit sedentary time outside of work - get active for a minimum of 150 minutes/week of moderate to high intensity exercise, including 2 strength sessions | Treat and prevent chronic conditions such as cardiovascular disease, diabetes, and depression. |
Adopt a healthy, holistic lifestyle:
| Reduction in all-cause mortality risk |
TIPS TO HELP
Set reminders to move – it’s ok to start small and progressively build up.
Organise walking/standing meetings/phone calls.
Have an active lunch break.
Count your steps (7000-10,000/day).
Re-arrange your office to encourage intentional walks throughout the day – move things away from your desk so you have to get up e.g., your bin, use a small glass for water and get up for refills, etc.
Use stairs instead of lifts/escalators.
Take public transport or park your car further away.
And most importantly find exercise you enjoy!
If you need further assistance on how you can be more active and reduce sedentary behavior seek advice from one of the team today! We would love to meet you - call us on 02 8969 6300 or email info@bblifestyleclinic.com.au!
References
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https://doi.org/10.1186/s12966-021-01166-z
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Thorp, A. A., Healy, G. N., Winkler, E., Clark, B. K., Gardiner, P. A., Owen, N., & Dunstan, D. W. (2012). Prolonged sedentary time and physical activity in workplace and non-work contexts: a cross-sectional study of office, customer service and call centre employees. The international journal of behavioral nutrition and physical activity, 9, 128.
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