How to offset the dangers of sedentary work

Long periods of remaining in one position during waking hours is inherently an unnatural physical stress to place on our bodies.

According to Safe Work Australia, sedentary work is an emergent occupational health and safety issue that is “linked with an increased risk of premature mortality, chronic health disorders and detrimental work outcomes.”

Due to the static nature of office-based work, general neck and shoulder tightness, with reduced mobility of the spinal joints, is commonplace. Administrative and office workers are at increased risk of musculoskeletal injuries associated with prolonged sitting. Sedentary work also affects non-office blue-collar workers across many occupations such as truck drivers, delivery drivers and machine operators (Safe Work Australia).

What can be done about prolonged sitting at work? At Work Healthy Australia, we approach our rehabilitation exercise advice in the mind of “offsetting” this reduction in overall movement. Besides taking regular breaks from sitting, our onsite health providers encourage sedentary workers to improve their flexibility, mobility and overall strength with activity. Some simple low impact ways to balance this out can include stretching, walking, and creating a rhythm of regular short breaks from the computer desk.

The benefits of improving our overall physical capability will result in reduced injury rate, headaches, neck/shoulder tension, absenteeism and improved mental wellbeing.

Active offsets to sedentary work whilst at the office:

Take regular ‘mini breaks’ from the computer desk

• Regular mini breaks help increase circulation, limit fatigue and encourage mobility.

Encourage ‘Walking Meetings’ or ‘Standing Meetings’

• Next time you have a meeting, suggest going for a walk with your colleague. This not only gets you moving, it can also help increase productivity after the meeting. 
• Alternatively, stand meetings will offer a nice break from your desk

Alternate between sitting and standing desk set up

• There are many low cost options for sit-stand desks
• Alternating between standing and sitting allows your body to activate different muscles and rest others, helping to reduce fatigue and limit poor postural habits
• At a minimum, try changing your position every 30mins-1hr. This can be achieved by slightly altering the height of your chair.

Create a group stretch/exercise class at work

• Seek guidance from your onsite health provider around appropriate stretches and strengthening exercises that can be completed at your desk, with your team. 
• Create a daily morning and afternoon stretching/exercise rhythm 
• Download our stretching posters and place them around your office as inspiration

Communicate in person where possible

• Forget emailing your colleague across the room. You’ll be surprised how much small incidental movements will help revitalise you once you return to your desk, not to mention the improved relationship with your colleagues.

Drink plenty of water

• Not only will you improve your health by staying hydrated, but you will be forced to take breaks from your desk when ‘nature calls’

Outside of the office suggestions

Yoga

• There are several techniques that involve the stretching and mobilising of the spinal joints specifically, reducing general stiffness
• Stomach breathing is encouraged which allows the muscles around the neck and shoulders to reduce their load.
• Optimal neck and shoulder posture happens to be similar to the ergonomic desk position.
• An effective form of recovery from other forms of physical training that may be taking place.

Resistance/High Intensity Interval Training

• Improving our strength will allow the body to cope with static, lower load positions easier. 

Walking/Running

• Walking can be used as a restorative and rejuvenating activity for the body. It is low load and can be performed almost anywhere. Bonus points for walking in an area that has surrounding greenery.

Applying this to the workplace

In practical application to a workplace, if an active culture is established (for example a group of co-workers training at a gym) this will likely have an overall positive effect on physical performance. The introduction of a new employee to a culture of good health and camaraderie in exercise may trigger new productive behaviours that may  not have happened otherwise, and demonstrate a positive association with physical activity.