Tuesday, 2 June 2015

Stand Up For Health!

Advice Against A Sedentary Work Life

Advice published in the British Journal of Sports Medicine warns of the dangers of a sedentary work life. It provides the first expert guidance on curbing health risks of too much sitting in the office, calling for employers to provide sit-stand desks and encourage regular walk-abouts in the office. The guidance, which evaluates and distils the available scientific evidence, was drawn up by a panel of international experts (Br J Sports Med 1 June 2015).

Stand Up For Health Infographic

1. Desk Based Work

If your job is largely desk based, stand up or do 'light activity' (such as walking about) for 2 hours a day across the span of your working day. Increase this progressively to four hours of standing and light activity in an 8-hour working day. Pro-rata time spent sitting vs active to your hours if work part-time.

2. Alternate

However, your periods of standing and/or light activity should be spread out over a working day, alternating with periods of seated working. A sit-stand desk can help you to achieve the ideal mix of sedentary vs active work, as can taking of short active standing breaks or walking around your office area.

3. Static Standing

Your seated-based work should be regularly broken up with standing-based work. However, you should avoid static standing in a single block of 2-4hrs as standing still for long periods may be as harmful as sitting for the same amount of time.

4. Take Time

You will find that it takes time to adapt to this new way of working and you may even experience some aches, pains and fatigue from using different muscles and posture. If so, change your posture and/or walk around for a few minutes to relieve the discomfort.

So, I know I probably spend far too much time sitting at my desk, what about you, let me know in the comments below?

If you are interested in easy-to-adopt approaches to better health, why not take a look at my post on how eating a Mediterranean Diet can help improve health here.

FREE Healthy Snacks Recipe Booklet

If  you would also like a FREE Recipe Booklet with recipes for everyday healthy snacks, then you just need to choose which booklet you would like and tell me where to send it - details here.

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