The ideal workplace for your health

Posted on fitness

Lack of exercise and a “sedentary” lifestyle are among the biggest challenges that our health has to overcome today.

Many jobs require prolonged sitting all day long, which increases the risk of overweight or obesity enormously. In addition, the sedentary lifestyle is associated with harmful effects on our health, such as fatty liver disease, increased incidence of cancer, cardiovascular disease, type 2 diabetes, and higher mortality.

Recent research has found that people who sit for more than six hours a day and exercise regularly have a higher risk of heart disease than those who sit for less than three hours a day and do not exercise at all. In other words: Even if you are active for a few hours a week, that doesn't make up for the prolonged “sitting time”.

According to a new study from the University of Miami, office workers could increase their work-related physical activities if they only had a “walking” meeting once a week instead of sitting down. Previous studies reported that moderate movements, such as a 15-minute quick walk, give you just three years of life expectancy.

Other options include”Standing meetings“, which have already become a common ritual among many teams, especially in the area of agile software development. The easy way to get up Burns 12% more calories than sitting. The study also shows that meetings can be held much faster while standing than those while sitting. They increase active participation and creativity.

That is why there are inventions, such as the sitting and standing desk, which are becoming more and more popular. At this table, as the name suggests, you can either sit or stand.

Other tools to increase movement or reducing sitting time in the office are:

• Pedometer or pedometer apps that track exactly how many steps you take per day. Studies show that people who use pedometers walk up to 2000 more steps per day.
• Hand gripper to reduce stress and improve grip strength As a cheaper alternative, a tennis ball is also sufficient.
• A gymnastic/pilates ball as a replacement for a traditional office chair, helps to strengthen and stabilize core muscles and reduce the risk of injury and low back pain

People who do not exercise regularly should buy some of the equipment listed above and use it in small steps to prevent injuries and to slowly make these activities a habit.

Other tipsTo increase activity at work, you would have to climb stairs instead of using the lift or eat somewhere else for lunch than at a desk. You should also take a PC break every 30 minutes and get up and go to the other colleagues instead of calling or emailing them.

Lack of exercise in the office

• 2.4 kg is the estimated weight you could lose if you spend 30 more minutes standing per day.
• 37% of men spend their time standing at work for less than 30 minutes a day.
• 45% of women spend their time standing at work for less than 30 minutes a day.
• 50% eat their lunch regularly at their desk.

Posted on fitness