How to Escape a Desk Sentence
CREATIVE WORKPLACE HABITS PROTECT EMPLOYEE HEALTH
By Dr. James Aw
As early as 2002, well before the
FitBit craze and the 10,000 steps
phenomenon, Dr. James Levine
of the Mayo Clinic warned physicians
that excessive sitting was a lethal
activity. Later studies went on to confirm
Dr. Levine’s findings: prolonged sitting is
associated with a higher risk of obesity,
diabetes, heart disease, cancer and premature
death.
To make matters worse, time spent sitting
was independently associated with
total mortality. So going to the gym after
work would not offset the risks accumulated
from sitting all day. Headlines like
“Sitting is the new smoking” have since
gone viral – leading many to think they
and their colleagues are guilty of a packa
day habit.
It turns out that sitting isn’t the main
problem. It’s the drawn-out periods of
muscle immobility that come with a
chair-based lifestyle. Simply put, human
bodies are not meant to be still for
that long. Even the slightest muscle contraction
helps control blood sugar and
cholesterol levels. Dr. Levine calls these
minor movements non-exercise activity
thermogenesis (NEAT).
With NEAT, Dr. Levine offers a ray of
hope. Anyone can offset the risks of sitting
by moving around (standing, turning,
stretching, bending or fidgeting) during
the day.
Here are some suggestions employees
can adopt to increase NEAT in the office:
EVERY HOUR, MOVE, STRETCH
OR WALK AROUND
Sitting is a flex posture; everything is bent
in or curled over. So to change things up,
every hour perform a motion that is the
opposite of sitting – stand up tall, angle
the head as high as the neck allows and
extend arms as widely as possible. Deep
breaths expand the rib cage.
Other options include visiting the file
cabinet instead of rolling a chair, walking
over to a coworker to chat instead of emailing
or taking the long way to the bathroom.
It’s also okay to fidget: bounce a leg or occasionally
adjust sitting positions. Set an
alarm every hour as a reminder to move.
BOOK WALKING MEETINGS
Studies have found that walking can lead
to more creative thinking. Big thinkers like
Twitter’s Jack Dorsey, Facebook’s Mark
Zuckerberg and Arianna Huffington have
all said they book walking meetings.
Another alternative is to take a conference
call while walking on a treadmill.
Using a headpiece or earphones, listen in
and contribute to the meeting while walking
at a manageable pace.
ESTABLISH A STANDING-DESK
AREA
A lot of desks can elevate on command,
which allows workers to stand and work
when they wish. Dedicating part of the office
space to standing activities like talking
on the phone or reading can also encourage
more movement. An easy trick is to
place the printer a distance away.
ADOPT AN ERGONOMIC
WORKSPACE
Whether sitting or standing at a workspace,
it’s important to maintain a neutral
posture. Most offices offer an ergonomic
assessment to ensure the lumbar spine
is supported and the wrists don’t sit at
wonky angles.
Some people like sitting balls, which can
certainly boost NEAT. Ensure safety by
getting a cradle to keep the ball secure and
make sure there’s proper lumbar support.
MONITOR STEPS
Using a pedometer or one of the latest
wearable tech devices is a fun way to motivate
movement and increase activity levels.
Set a goal of 10,000 or 15,000 steps,
and make it happen. Taking the stairs or
parking near the back of the parking lot
are great ways to reach one’s goal.
MAKE IT OKAY TO MOVE
An office culture that encourages creative
alternatives to the chair-based workplace
is standing up for employee health and
wellness. n
Dr. James Aw is the chief medical officer at
Medcan.
Ollyy/Shutterstock.com
the last word
72 ❚ FEBRUARY 2016 ❚ HR PROFESSIONAL