How to offset the dangers of sedentary work in modern workplaces

Nearly half (46.9%) of employed Australian adults report that their workday is ‘mostly sitting,’ highlighting how widespread sedentary work remains across the country.

Sedentary work is a growing health risk across industries, from office workers to machine operators. Prolonged sitting contributes to musculoskeletal injuries, reduced productivity and long-term chronic disease risks. HR and safety leaders must take proactive steps to address it.

What are the health risks of sitting all day at work?

According to Safe Work Australia, sedentary work is an emergent occupational health and safety issue that is “linked with an increased risk of premature mortality, chronic health disorders and detrimental work outcomes.”

Sedentary work is linked to a range of health issues, including:

• Cardiovascular disease
• Type 2 diabetes
• Obesity and metabolic syndrome
• Certain types of cancers
• Hypertension
• Poor mental health
• Premature mortality
• Musculoskeletal disorders (MSDs), particularly: lower back pain, neck and shoulder pain, discomfort in thighs and knees

Sedentary work isn’t just a job desk issue

Due to the static nature of office-based work, general neck and shoulder tightness, with reduced mobility of the spinal joints, is commonplace. Administrative and office workers are at increased risk of musculoskeletal injuries associated with prolonged sitting.

Sedentary work also affects non-office blue-collar workers across many occupations such as truck drivers, delivery drivers and machine operators.

What can be done about prolonged sitting at work?

At Work Healthy Australia, we approach our rehabilitation exercise advice with the mindset of “offsetting” this reduction in overall movement. Besides taking regular breaks from sitting, our onsite health providers encourage sedentary workers to improve their flexibility, mobility and overall strength with activity.

Some simple, low-impact ways to balance this out can include stretching, walking, and creating a rhythm of regular short breaks from the computer desk, workstation or machine.

Improving our overall physical capability will reduce the rate of injuries, headaches, neck/shoulder tension, absenteeism, and mental well-being.

6 active offsets to sedentary work whilst at the office:

1- Take regular ‘mini breaks’ 

• Regular mini breaks consisting of walking for 1-2 minutes will help increase circulation, limit fatigue, and encourage mobility.

2- Encourage ‘Walking Meetings’ or ‘Standing Meetings’

• Next time you have a meeting, suggest going for a walk with your colleague. This not only gets you moving, it can also help increase productivity after the meeting. 
• Alternatively, stand meetings will offer a nice break from your desk

3- Alternate between sitting and standing desk set up

• There are many low cost options for sit-stand desks
• Alternating between standing and sitting allows your body to activate different muscles and rest others, helping to reduce fatigue and limit poor postural habits
• Experiment with alternating sitting/standing desk heights every hour to two hours

4- Create a group stretch/exercise class at work

• Seek guidance from your onsite health provider around appropriate stretches and strengthening exercises that can be completed at your desk, with your team. 
• Create a daily morning and afternoon stretching/exercise rhythm 
• Download our stretching posters and place them around your office as inspiration

5- Communicate in person where possible

• Forget emailing your colleague across the room. You’ll be surprised how much small incidental movements will help revitalise you once you return to your desk, not to mention the improved relationship with your colleagues.

6- Drink plenty of water

• Not only will you improve your health by staying hydrated, but you will be forced to take breaks from your desk when ‘nature calls’

Outside of the office suggestions

Yoga

• There are several techniques that involve the stretching and mobilising of the spinal joints specifically, reducing general stiffness
• Stomach breathing is encouraged which allows the muscles around the neck and shoulders to reduce their load.
• Optimal neck and shoulder posture happens to be similar to the ergonomic desk position.
• An effective form of recovery from other forms of physical training that may be taking place.

Resistance/High Intensity Interval Training

• Improving our strength will allow the body to cope with static, lower load positions easier. 

Walking/Running

• Walking can be used as a restorative and rejuvenating activity for the body. It is low load and can be performed almost anywhere. Bonus points for walking in an area that has surrounding greenery.

Applying this to the workplace

In practical application to a workplace, if an active culture is established (for example a group of co-workers training at a gym) this will likely have an overall positive effect on physical performance.

The introduction of a new employee to a culture of good health and camaraderie in exercise may trigger new productive behaviours that may  not have happened otherwise, and demonstrate a positive association with physical activity.