Posts tagged workspace

Get Moving

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Movement is key for well-being, but due in part to rapidly changing technologies and lifestyles, we have effectively removed movement from the daily routine. Many popular publications claim that sitting “is the new smoking,” “reduces your lifespan” and “causes cancer.” As an ergonomist, I receive many questions about incorporating movement into the workday that revolve around this negative reaction to sitting. My approach has always been to recommend movement. Sitting all day might be bad, but prolonged standing is not the answer either.

Let’s look at the facts: the typical American spends 95% of the workday sitting. Sitting in static postures for extended periods of time is hard on the body. Such sitting elevates spinal disc pressure, increases muscle loading in the back, neck and shoulders and lowers the demands on the circulatory system, which can impact heart activity, blood flow and fatigue. In fact, sitting for just one hour can result in a 90% decline in production of enzymes that are responsible for burning fat.

But switching to a permanently standing workstation may not be the best solution either. Prolonged standing can be more tiring and requires about 20% more energy. It can cause pooling in the lower legs and has been linked to foot pain, varicose veins and static muscle fatigue in the lower body. The solution is movement, not one posture or the other.

There is increasing evidence that varying posture throughout the day has significant health benefits. Allowing the body to undergo postural changes improves circulation, keeps the spine nourished and minimizes unnecessary static muscle fatigue. There are many ways to achieve postural changes and integrate more spontaneous movement into your day. If you are at a permanently seated workstation, try unlocking the backrest of your chair, adjust the tension to support gentle movement in your upper body when you lean back and look for opportunities to take “micro breaks” to stand up, stretch or take a walk.

To integrate more movement into your day, you can try a height-adjustable table. These workstations allow for the greatest amount of postural variation and have been shown to significantly reduce discomfort and health risks. A 2011 study in conjunction with the CDC found that implementing dedicated height-adjustable workstations and encouraging employees to stand for just one hour per day resulted in a 54% reduction in upper back and neck pain, and a 71% increase in focus. A 2009 Mayo Clinic study found that it was possible to burn an additional 340 calories per day by spending two hours standing. If you’re considering a height-adjustable workstation, think about the types of technology that are available, their energy requirements, the table’s ease of use and the intended use of the table.

No matter what your workstation setup is—seated, sit-stand or standing—the key to optimal health and performance is providing support for the body in neutral, healthy postures and integrating spontaneous movement throughout the day.

Maintaining Healthy Motion in the Office

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Modern office work consists primarily of static tasks: computer operation, reading, talking on the phone, or sitting in meetings. Ergonomic research has alerted us to the fact that our bodies thrive on motion, and that maintaining fixed positions for long periods of time will degrade our health.  There are excellent suggestions for modifying our office routines to incorporate more motion, such as taking brief movement breaks, working from a standing position, or just remembering to change our posture more often.  Is there any other type of movement that we can do without being distracted from our computer and desk work?

Fortunately there is, and you’re sitting on the answer.  When we sit down, we immobilize the largest and most powerful muscles in our body.  The muscles of the pelvis and thigh are designed for the constant work of moving and supporting the body’s weight, they aren’t meant to be cushions!  When these muscles are forced to remain inactive for long periods of time, they stop burning calories and accumulate waste products due to decreased circulation.  Since most of us can walk and chew gum at the same, it makes sense to allow our legs a greater range of motion while we are sitting.  This is the principle behind the Core-flex seating technology, to allow the natural alternating motion of the legs to be continued while we are sitting.

Research on postural sway shows that when we stand still, the body maintains a constant transfer of weight from side to side 2-3 times per minute (Duarte et al, 2011).  This is not surprising when we remember that walking is the most natural motion (and the best exercise) for the human body.  The alternation of weight from one leg to the other is also crucial for spinal health, as the tilting pelvis flexes the spine and activates core musculature.  The natural motion of the Core-flex seat activates the majority of the muscles in the legs and pelvis, but in a voluntary non-distracting manner.  If you can walk and talk on the phone at the same time, then you can work on your computer while maintaining intermittent motion in your legs and core.  These movements stimulate your metabolism, and can boost your mental and physiological performance all day long.

 

Steve Pearse is the inventor of the Core-flex seating technology, which is based on the principle that a healthy lifestyle requires movement throughout the day.  His background includes engineering, furniture design, fitness and recreation

 

 

 

Duarte, M., Freitas, S. M. S. F., & Zatsiorsky, V. (2011). Control of equilibrium in humans—Sway over sway. Motor control.  Oxford University Press, Oxford, 219-242.