So, let’s talk about making your work life less sedentary.
“What? Why?”
Because it’s an important issue that’s facing many people, especially as our working lives become more and more desk-oriented. For hundreds of years, humans made their living by toiling in the fields – endless physical labour that meant the idea of working out wasn’t necessary. Work was working out. That’s just not the case anymore.
“So it’s just the cost of progress.”
To an extent. But lest we forget, materials like asbestos were once considered to be progressive – and look how that turned out. Sometimes, the cost of progress is higher than we should be willing to pay.
“So what does sedentary mean in a work context?”
No more do we bend over, stoop, and work on our feet all day. For an increasing number of people – especially in a services-based economy such as the one the UK has – a work day is more of a sitting day. We sit at a desk or on a production line, rarely doing much that requires being on our feet. That’s what a sedentary working life is; doing more sitting than standing, with few activities that would raise the heartbeat.
“Raising the heartbeat – so, cardio, basically? That’s what the gym is for!”
It is, yes, but unless you throw yourself into a course with Origym and become a fitness instructor, can you guarantee that the gym is going to be a part of your working day?
“No… but it’s a working day…”
Right, and you do that five days a week. So if you’re too busy to go to the gym on work days – and you’re recovering from the stress of the working week on the weekends – then what time does that mean for gym work?
“Maybe I can fit in a few gym visits during the working week?”
Maybe you can, but chances are, if you have a bad day at work then you’re just going to want to go home. Doesn’t it make more sense to try and improve the bulk of your day, the working hours, and give them a physical health focus?
“I guess – but what’s so bad about being sedentary?”
It’s been said that sitting costs more lives than smoking – that’s a bit of a stretch, if we’re honest, but it’s not too far off. When we sit, we’re just not using many bodily muscles. We’re not exercising our heart. Everything about our body relaxes, and in a sense, that’s a good thing – relaxation is important! But it’s also a bad thing if you’re in one position all the time, your heart only pumping at ‘resting’ speeds.
“Can it make me ill?”
It could do, though it will rarely be in a direct way. The more someone works behind a desk, the more their fitness level drops. If you’re not in shape, then you’re more likely to suffer from a variety of health conditions.
“Such as?”
Including but in no way limited to: obesity, heart problems, and even mental health issues.
“Mental health issues?”
Indeed; there’s a strong link between physical activity and levels of depression. It makes sense, given that exercise releases endorphins, which in turn put people in a better mood.
“So being less sedentary is a good thing.”
Now you’re getting it!
“But my job requires me to work from a desk.”
Yes, and –
“So do I need one of those standing desks?”
It’s inadvisable. Standing desks are a basic answer to a problem. If we label sitting as the problem – as many have done – then, okay, I’ll stand instead! It seems like a simple fix.
It’s really not, though. The problem isn’t sitting in and of itself; it’s the fact you’re not moving much. If you stand around all day, that’s really no different to sitting around all day. Sure, it’s a bit better for you in that it’ll work your legs and back more, but it’s still not enough.
“But how does that couple with having to work at a desk?”
For a start, go through your daily routine – how much of it directly involves sitting at the desk? Could you maybe stand up and lean over the desk at times? Or just stand up in general and stretch?
“My boss won’t allow that.”
This will often be the case if you work in a call centre or similar; any time out of your chair can be interpreted as you not working. That means you have to be more careful, and try and make the most out of your seated position.
“How do I do that?”
The most obvious answer is to swap out your chair (which is pretty terrible for your body anyway) for a Swiss ball –
“Hang on – what do you mean my chair is bad for my body?”
No matter how well designed an office chair is, it’s still not a particularly natural position. Lumbar support helps, but if you sit in a chair for too long, you will quickly feel yourself begin to stiffen up. Your muscles don’t like being in a chair; your body in general doesn’t like it either. You’ll see plenty of advice online as to how to make a chair more comfortable, which ignores the core fact that a chair won’t ever be comfortable for long periods of time.
There’s also the fact that the conventional desk arrangement isn’t good for your wrists and upper back, so a height adjustable desk if possible would be a better solution.The majority of neck, back pain, and even conditions like carpal tunnel syndrome can be directly linked to the position someone works in.
“So how does a Swiss ball help with that?”
This works your core as you fight to stabilise it, though it can be a distraction and many offices won’t allow them. Keeping in a constant motion means that you can’t settle in one position, and it’s settling in one position that tends to bring on a case of RSI
If you can, it’s always worth asking if your office will allow you to use one. You might have to provide it yourself, but they are relatively inexpensive.
“What if my office won’t allow me to use a Swiss ball?”
What you can do is a set of exercises that you can do while seated. There’s plenty of guides online to suitable exercises, from flexing your arms to holding your feet in a pointed position and then relaxing them repeatedly.
“Is that really enough?”
No, but it’s better – anything is better than nothing. The rest of the change has to come at other points in your working day.
“The points when I’m not directly required to be at a desk, you mean?”
Got it in one. So that would be things like walking to work wherever possible; or at least getting off the bus a stop earlier. Or you could use your lunch break to go for a walk if the weather is nice. You can still eat, talk with friends, catch up on social media; you just do it while walking.
“So it’s small changes only, really.”
Yes, unless you can change the entire working culture of your office. The way of life we have developed is what it is, and until that changes on a societal level, you just have to do what you can. Remember: any small effort you make is going some way to combatting the potential issues caused by not moving enough during your workday. Try and fit in gym sessions or just workout at home where you can; the rest of the time, do whatever is possible while at work. It all helps.