Table of contents:
3. Tip 1: Stand up and stretch regularly
3.1 Simple stretching exercises to loosen up the body
3.2 Incorporating movement into short breaks throughout the day
4.1 Ideas for quick activities during break time
5. Tip 3: Take calls in a standing position
5.1 Setting up a standing workstation for computer-based phone conversations
5.2 Incorporating movement and stretching during calls while standing
6. Tip 4: Improve workspace ergonomics
6.1 Adjusting chair and desk heights for optimal posture
6.2 Proper keyboard and monitor positioning
7. Ergonomics vs Sitting Disease: a battle for a healthier workplace
Prolonged sitting has been linked to heightened risks of obesity, heart disease, and diabetes, making it a silent killer in today’s modern world. Hence, your employees who sit all day as they settle in their workstations are prone to the said risks.
The natural design of the human body favours an upright posture, which offers several advantages. When a person stands upright, their cardiovascular system operates more efficiently, promoting better heart health. Additionally, being in an upright position enhances the optimal functioning of your bowel. Many sitting disease facts tell how sedentary jobs affect employees’ health.
The concept of sitting disease has emerged in recent years as a result of the growing body of research highlighting the multitude of health risks associated with prolonged sitting and a sedentary lifestyle.
As our modern society becomes increasingly reliant on technology and automation, people are spending more time sitting at desks, in front of screens, and in vehicles. This leads to a significant reduction in daily physical activity. That’s why extended periods of continuous sitting are bad for you and your employees.
In this blog, you will learn about what sitting diseases are, some tips on how to fight them, and the importance of ergonomics in preventing them.
While it may be pretty self-explanatory, here’s the definition of sitting disease:
Sitting disease refers to a collection of health issues arising from prolonged periods of inactivity, specifically sitting or sedentary behaviour. It is characterised by the negative impact on physical and mental health caused by excessive time seated, often in front of screens or during work hours, without engaging in regular physical activity.
Your employees who are continuously sitting for long periods of time are at a higher level of risk of developing health issues.
Here are the sitting diseases they might suffer from:
If your employees experience the following, they might be showing sitting disease symptoms:
These symptoms may vary in severity and frequency; they must consult a healthcare professional.
Below is a sitting disease statistics that emphasise the potential adverse effects of prolonged sedentary behaviour on employee health:
These findings underscore the importance of addressing sedentary behaviour in the workplace to mitigate the adverse health consequences. Your business may also experience decreased employee productivity, increased absenteeism, and higher healthcare costs due to the effects of prolonged sitting.
The good news is that, as their employer, you can also take steps to help your employees prevent sitting disease and its associated health risks.
Of course, you will also benefit from preventing the effects of prolonged sitting among your staff!
The sections will discuss some tips on preventing sitting diseases, and you can encourage your employees to do them.
By taking a proactive approach to counteract the negative effects of prolonged sitting, your employees can enhance both their physical and mental well-being.
According to the Health and Safety Executive (HSE), there’s no specific legal guidance on the duration and frequency of breaks for DSE work. It varies based on your tasks. It’s better to take short, frequent breaks, like 5-10 minutes every hour, rather than longer breaks less often, such as 20 minutes every 2 hours. Ideally, employees should decide when to take breaks.
Here are the benefits of taking regular breaks from sitting to stand and stretch:
If your employees engage in regular movement breaks, it can boost their productivity and focus. Sitting for extended periods can cause mental fatigue, whereas taking short breaks to stand, stretch, or walk allows the mind to reset, leading to better concentration and problem-solving abilities.
It also supports better posture and reduces the risk of developing musculoskeletal issues, such as back pain, neck strain, and carpal tunnel syndrome.
Encourage your employees to make regular movements as it helps them maintain muscle strength, flexibility, and joint health, which are essential for a comfortable and pain-free work environment.
In today’s fast-paced work environment, it’s easy to lose awareness of time and neglect the importance of taking breaks or resting. Implementing a break timer is an effective strategy to remind your employees to pause, move, and recharge periodically. You can use break timers like smartwatches, posture reminder apps, and more.
Here are the benefits of setting up a break timer as a reminder to move:
Let them utilise the built-in timers or alarm functions available on their smartphones to set regular reminders for taking breaks from sitting at their desks all day. By doing so, they can ensure that you consistently stand up, stretch, and move, thereby reducing the harmful effects of prolonged sitting and promoting a healthier work routine. These built-in features offer a convenient and easily accessible way to manage your break schedule without additional tools or applications.
Consult us about our Wellness Event Organisation, where we can help you develop, organise, and host wellness activities for your employees.
For many employees, daily work life may involve handling numerous phone calls, often requiring extended periods of sitting and focused attention. One solution to mitigate the effects of long phone calls is standing.
Here are the advantages of taking phone calls while standing:
Creating a dedicated standing workstation for computer-based phone conversations can help your employees incorporate more movement into their daily routines. To set up a comfortable standing workspace:
By taking advantage of the freedom to move while on a call, your employees can alleviate sitting syndrome.
They can gently stretch their legs, arms, and neck or perform simple exercises like calf raises and side bends to keep their muscles engaged. Additionally, they can consider pacing or walking around their workspace to increase their activity level further. These movements will not only help fight the negative effects of sitting but also contribute to better focus and mental clarity during phone conversations.
You might be wondering, “How much sitting is ok then?”
There is no maximum sitting time per day as we are all different, but the World Health Organization encourages us to minimise sedentary behaviour and substitute it with physical activity of any level, including light intensity.
Workplace ergonomics plays a vital role in promoting employee health, comfort, and productivity. It helps combat the health risks of sitting at a desk all day.
An ergonomic workstation setup is crucial for maintaining proper posture and minimising the health hazards, such as repetitive strain injuries, neck strain, and lower back pain, while sitting for long hours.
When your employees work in a workspace that supports their body’s natural alignment and promotes comfort, they can improve productivity and job satisfaction. We offer Ergonomic Trainings, which covers formal and interactive talks within a meeting space or through video conferencing.
If you’re wondering how to get the right chair, we have shared great tips on choosing the right one! Those tips can help your employees prevent the dangers of sitting.
For more tips, read our blog about setting up an ergonomic computer workstation.
As discussed, sitting all day at work or sitting continuously for longer periods has been linked to different health issues, including obesity, cardiovascular disease, and musculoskeletal problems.
Every employer needs to ask, “What happens to your body when you sit all day?”
It will help you understand the risks your employees may suffer. Science has shown what sitting does to your body, so you should pay attention to the risks. By prioritising ergonomics, you can create a work environment that supports employee well-being. When they are well, they produce good results. Good results lead to a successful business.
Again, there’s no answer to the question, “How much sitting is too much?” But it is recommended to replace some sitting hours with stretching, standing, and walking.
With our Ergonomic Risk Management, we can help you develop and implement feasible solutions to ergonomic risks, such as sitting diseases. Book a consultation today!
Table of contents: 1. Introduction 2. Ways to encourage your employees to eat healthy at…
Table of contents: 1. Introduction 2. Tips for movement practices at the office 2.1 Set…
Table of contents: 1. Introduction` 2. What is a sit-stand desk? 3. Pros and cons…
Table of contents: 1. Introduction 2. What is a DSE assessment? 2.1 Improved employee comfort…
Table of contents: 1. Introduction 2. Benefits of ergonomics in your employees' workplace 2.1 Enhanced…
Table of contents: 1. Introduction 2. Understanding employees’ need to rest and relax 2.1 Effects…