Managing Your Workload: How to Say 'No' to Your Boss
Ever felt sluggish and tired at your desk?
It could be down to a sedentary office lifestyle. Office workers spend 70-85% of their time sitting down while at work, meaning that they are currently one of the most sedentary populations in history.
Even when adults meet the physical activity guidelines, sitting for prolonged and unbroken periods of time has been associated with an increased risk of heart and cardiovascular disease, higher rate of diabetes and weight gain.
Sit-Stand Workstations
Research published in the British Medical Journal (BMJ) found that sit-stand workstations could improve health markers and even boost work performance. Height adjustable stations were used in the trial which involved 146 NHS staff and over a 12-month period the results showed an improvement in:
- Job performance
- Work engagement
- Occupational fatigue
- Presenteeism
- Daily anxiety
- Quality of life ₃
What's more, a recent further review showed that if a 65kg person were to substitute sitting for standing for 6 hours/day they would expend 54 more calories doing so, which would translate to a fat loss of 2.5kg in one year ₄.
Lily says: "Many find that movement helps to keep the brain active during the day whilst energising the mind. What's more, sitting for extended periods of time cooped up behind a dark desk may negatively affect mental health and moral."
Good Posture is Key
Whilst moving more is positive for health, standing with poor posture for prolonged periods of time can be just as bad as sitting with this posture and both can lead to back pain.
Walking Meetings
If standing desks are not available, then walking or standing meetings are another way of encouraging movement and activity throughout the working day. This exposure to exercise and fresh air is a great way to boost energy levels, creativity and even concentration. If this is not possible, then there are plenty of helpful chair-based exercises and stretches that can be carried out at the desk. (See below).
Lily adds: "Any form of exercise including walking or standing meetings can instantly re-energise and re-invigorate us. If you're struggling with that post lunch slump, then a brisk walk outside could be the perfect remedy without the need for caffeine or sugary quick-fix foods."
"Other research shows that fresh air and nature are associated with greater vitality which is why exercise including walking meetings can also improve mood and even self-esteem. What's more, exposure to daylight can increase the production of our happy hormone serotonin and is particularly important for those suffering from seasonal affective disorder (SAD)" ₅,₆.
Desk and Chair Exercises:
- Arm Circles
Sit on the chair with your back straight, and legs on the floor. Touch your shoulders with your fingers without moving any other parts of your body. Roll your arms backwards in a circular motion. - Clenches
The best thing about this exercise is that no one knows you're secretly fitting in a workout. For buns of steel, clench your buttocks, hold for 10 seconds and repeat 20 times. - Toe Reaches
This one can instantly get blood flowing around the body for an energy hit. Stand up behind your desk, reach your arms to touch your toes and then gradually move your arms up to reach the sky. Repeat this 10 times. - Chair Dips
For this exercise you want to use an office chair that won't roll away from you. Place the chair behind you and hold the seat with your legs out in front of you. Use the chair to balance your weight whilst you raise your body up off and down the chair. You should feel a burn in the back of your arms as your muscles work hard to lift the weight of your body up and down. Aim to do a set of 10-20. 100 points for anyone actually brave enough to do this!* - Back Twist
This is a great one for relieving tension in your back. Sit in your chair place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side.
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Lily Soutter specialises in nutrition and health in the workplace
