Health and Safety
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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 pack-a-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.
SUBHEAD: 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.
Dr. James Aw is the chief medical officer at Medcan, which helps individuals, families and organizations achieve health and wellness goals through diagnostic assessments, health improvement programs and year-round care.

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