We hate to be the bearer of bad news, but sitting all day at your desk might be killing you – and standing up isn’t the best solution, either. Here’s what the latest research suggests we do
We hate to be the bearer of bad news, but sitting all day at your desk might be killing you – and standing up isn’t the best solution, either. Here’s what the latest research suggests we do
We spend a good eight to 10 hours at work, and most of this time sitting and hunched over at our desk. Whether you’re working from home or in an office, new studies say that the key to a nonsedentary and healthy lifestyle is constant movement.
When sitting still, your body isn’t as active as it should be. Your neck is stretched stiff towards the monitor, your spine and pelvis bear your body weight, and you burn fewer calories and have poor blood circulation. Science shows you’re essentially welcoming diabetes, heart diseases, blood clots, and premature spinal degeneration, among other ailments.
Think standing up while working is the solution? “Unfortunately, prolonged standing and bad posture will also cause problems, as people tend to lean and distort their body,” says Dr Gary Tho, chiropractor and author of The Pain-Free Desk
Warrior. “Neither will a 60-minute run or opting to stand on the train ride home offset the eight hours of sitting.”
Instead, we should get into the habit of moving, he advises. Interrupting your sitting hours with light activities, such as occasionally standing up or walking to refill your mug, is all it takes to minimise health risks. For every 20 minutes you sit, you should stand for eight minutes and move around for two – this is called a sit-and-stand work arrangement.
W H AT ’ S T H E A LT E R N A T I V E ?
A non-sedentary lifestyle might be hard to get used to. You can ease yourself into it by first replacing your chair with an exercise ball. Used in exercise programmes to increase core strength and improve stability and posture, the ball will keep your muscles working while you sit.
Once you are ready for a sit-andstand work arrangement, ensure you maintain good posture. Don’t stand and hunch to type on your keyboard; use a height-adjustable desk or a sitstand converter.
When you stand, distribute your weight evenly on both feet by pointing them forward, and relax your upper back and shoulders, says Dr Tho.
You can also stand on antifatigue balancing boards such as the Steppie, which promises constant movement without much effort by the user.
It was launched in 2014 by former physiotherapist and acupuncturist Gitte Toft, and was designed with the right amount of “curve” so the body can easily attain balance while it’s in a state of motion.
“The best posture is the next one; it’s not about standing the whole day, it’s about moving,” says Steppie CEO Henrik Andersen.
“When you are so used to sitting, you might feel like you are unable to concentrate when you first use the Steppie. Break this habit by standing on the Steppie for 20 minutes before sitting down again. Slowly increase the duration to half an hour, and so on.”
The Steppie, as well as sit-stand desk converters, are available at ergonomic furniture specialist Ergoworks. Check them out at #03-337 Marina Square, tel: 6837-3370.
Trying Out the Steppie
Home & Decor writer Eliza Hamizah tried out the Steppie for a total of five hours. Here’s how it went:
• I felt lighter when I stood on it. My weight was distributed evenly on the board, and there was hardly any pressure on my knees and feet.
• As I did not have a sit-stand desk converter, I had to place my monitor, keyboard and mouse pad on stacks of magazines. When you’re planning your makeshift standing work desk, don’t forget to count the extra height from standing on the Steppie, as you’ll have to elevate your desk to a height that is comfortable for your eyes and wrists.
• I was constantly moving and trying to balance, and could feel that my abdominal muscles were being activated, but it was not tiring. I alternated between actively swaying left and right (music helps!), and letting gravity take its course.
• I felt more alert and that there was a slight increase in productivity. If you are not used to the change, stand when you do routine tasks such as answering e-mails, making calls, and planning your schedule.
• Standing tall allowed me to tower over my colleagues and sneakily keep track of their social-media activities.
• I sat down once in a while, especially when I needed to concentrate. Remember to remain active by walking around, and practise good posture!
