The War on Sitting

Sitting is under siege — for compelling reasons. Studies have linked extended chair time to greater risk for several serious chronic conditions, including heart disease and diabetes. Unfortunately, the benefits of regular exercise may not be enough to counteract the harms of prolonged sitting.

You have an office job, and you wonder whether you should join the growing number of your co-workers who are using standing desks. Couldn't hurt, right? Well, actually, it could.

Prolonged sitting strains the upper body, including the shoulders and neck, but too much standing is tough on the lower half, as the feet, knees and lower back must bear the body's weight. Switching between sitting and standing every 30 to 45 minutes balances the load on bones and muscles throughout the body.

Make no mistake: Standing has plenty of benefits, including a higher calorie-burn rate than sitting, improved posture, and in some cases, better attitude and productivity. Just be smart about staying on your feet by alternating your stance often, keeping your knees slightly bent, positioning your computer and keyboard ergonomically, and wearing flat, supportive shoes.

If you don't favor a standing desk to break out of the prolonged sitting slump, consider this alternative: A recent study published in the Clinical Journal of the American Society of Nephrology found that simply walking for two minutes out of every hour spent sitting could lower risk of early death by more than 30 percent. Think of your next walk to the break room or stroll to chat with a co-worker as a win for your health.

Once you refine your sitting and standing strategy, turn your attention to other ways to stay healthy at work with these tips:

• Look away. Give your eyes a screen break every 20 minutes. Shift your gaze from the computer monitor and stare out the window or at a painting — anything that's at least 20 feet away — for 20 seconds.
• Optimize your environment. Position your computer monitor to be level with your eyes, place your mouse and phone within easy reach, and put your keyboard close enough that you can keep your wrists and forearms straight with ease while typing.
• Switch things up. Whether you're sitting or standing, don't get static. Shift your weight, stretch, and move your legs and back to avoid the aches that come with sitting still.
• Use your head(set). Cradling the phone in the crook of your neck may cause pain.
• Take your healthy workplace habit home with you and stand or pace during T V commercials and phone calls and sit while watching shows.

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