Could a Standing desk help to reduce work related illness from sedentary tasks??
A study recently conducted by the University of Western Australia has shown that having a sedentary job, including sitting for a long time in front of a computer, increases the chances of contracting distal bowel cancer and rectal cancer (Boyle, Fritschi, Heyworth & Bull 2011).
This study also found that spending more than 10 years working at a desk job almost doubles the risk of this type of bowel cancer, in spite of regular exercise. Another study conducted in Sweden highlights further health issues that arise from prolonged periods of sitting. We summarise this research below. Finally we ask the question “Could a standing desk help to counteract these worrying trends?”
What is the evidence that staying still makes us sick?
The aim of the Western Australian study was to examine whether sedentary work is associated with cancer of the colon and rectum. The Australian researchers spoke to 918 bowel cancer victims and compared their working patterns with 1,021 cancer-free volunteers. All participants were quizzed on their job history, lifestyles and levels of physical activity. The researchers found that having a physically inactive job for more than 10 years might increase the risk of some chronic diseases, including distal colon cancer and rectal cancer. The results showed employees who spent more than a decade in sedentary jobs were 94 percent more likely to suffer a tumour in an area of the bowel known as the distal colon. Researchers also found sedentary working patterns increased the chances of cancer of the rectum by 44 percent over a ten-year period. These findings also suggested that no amount of leisure time activity could offset the harm done from long periods of sitting down on the job.
In another study, researchers from the Swedish School of Sport and Health Sciences in Stockholm, found that long periods of sitting without muscular movement are associated with an abnormal glucose metabolism, diabetes, obesity, cardiovascular disease, metabolic syndrome and cancer (Ekblom-Bak, Hellenius & Ekblom (2010). Once again the research found that the risk associated with sedentary work could not be reduced by routine physical exercise.
What is sedentary behaviour?
“Sedentary behaviour” is often thought of as the “absence of exercise”. However researchers in the Swedish study define this term as “muscular passivity”, irrespective of the presence or absence of regular exercise. In other words, sedentary behaviour still exists even when things like gym workouts are carried out after long periods of sitting
How can we reduce sedentary behavior and start moving more at work?
The Swedish study found that the severe health risks associated with prolonged sitting could be minimized by limiting prolonged sitting through regular movement. It was suggested that besides regular exercise, (i.e. regular movement of the body), office workers would also need to change their behaviour patterns during their work day. Using the stairs instead of the elevator, making frequent trips to the printer, coffee machine, water cooler or chatting with colleagues could all create ways of adding regular movement into a work day.
Are standing desks the healthier solution?
Standing desks could be part of the answer to breaking sedentary work patterns. Benefits relating to standing desks include:
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1. Small regular movements are healthy
When adopting a standing position, it becomes much easier to make small regular movements to the body. In one study (Healey et al 2008), researchers found that those who took a number of breaks in sedentary-time over the course of the day – like standing and moving a bit – experienced positive changes in several metabolic variables such as triglycerides, blood pressure and waist circumference.
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2. Weight Loss
Standing can also help to burn more calories. It is generally estimated that for each minute you sit at your desk about one calorie of energy is burnt, while during each minute you stand, about two calories are burnt. Over a day this would equate to an additional 400 – 500 calories being burnt.
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3. Increased lower back mobility
The standing desk has been found to be helpful for some lower back problems (see www.standingdeskhq.com). Firstly when using a standing desk, a person generally adopts a more natural upright posture than the common “C-shaped” lower back slouch position often associated with sitting. Secondly once the spine is held in its more natural position, it then becomes easier to make small regular movements while working. This movement is good for the lower back.
Conclusion – Move more and reduce work illnesses
The studies reviewed in this article challenge the idea that a “good workout at the gym” before or after work, will neutralize all the negative effects of a sedentary seated work-life. However both studies suggest that doing small amounts of exercise regularly during the day can be an effective way to neutralize the negative effects of sedentary work.
If you have a job where you are required to spend a lot of time seated at a desk, then it appears to be a good idea to keep the body moving regularly throughout the day. Integrating such activities as taking walking breaks around the office, climbing the stairs where possible, going for a brisk walk at lunch time and even investigating the possibility of installing a standing desk are all things that will help to keep you moving.
Author:
Ross Thomson, a Director of Joyworkz Ltd.
References:
Boyle, T., Fritschi, L., Heyworth, J. & Bull, F. 2011. Long-Term Sedentary Work and the Risk of Subsite-specific Colorectal Cancer. American Journal of Epidemiology. Doi:10.1093/aje/kwq513
Ekblom-Bak, E., Hellénius, M-L, Ekblom, B. 2010. Are we facing a new paradigm of inactivity physiology? British Journal of Sports Medicine 44: 834-835
Healy, D., Dunstan, D., Salmon, J., Cerin, E., Shaw, J., Zimmet, P. & Owen, N. 2008. Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes Care 31(4): 661-666.
Tips, training and resources
Staff training: Ergonomic training for staff can motivating and help staff know that you care. Joyworkz offer a range of appropriate workplace wellness seminars including "Being a Happy Computer User" that assist staff to be healthy and happy at work.
Computer Workstation Desk Assessment and Set up: It is important for the prevention of discomfort, pain and injury that staff workstations and desks are set up correctly. Check out the Joyworkz free practical guide to carry out a workstation assessment. Alternatively, Joyworkz can complete thorough and professional ergonomic workstation assessments for your staff, to ensure that all reasonable risks are mitigated. Joyworkz also offer Computer ergonomic assessment training, popular with large organisations, when staff are trained to perform workstation assessments for their colleagues.
A wellness programme: Consider a workplace health challenge to get employees moving. If you need help getting started designing a made to measure wellness programme, consider Joyworkz SimplyWell™ consultancy package, which takes the stress out of designing a workplace wellness programme.
HabitatWork (ACC): HabitAtWork is a free online educational tool promoting self-help and problem solving for preventing and managing discomfort, pain and injury.
Visual prompts: Visual prompts in the workplace can be useful. For instance, the free Alsco heart health posters or the Alsco Computer Users Health Guide wall chart can also be printed out and kept visible for staff.
