Making A Healthier Workspace

For decades research has consistently indicated that sitting all day is correlated with increased risks for heart disease, morbidity, some cancers and a long list of other chronic conditions. The media has dubbed it “sitting disease” and many feel it should be considered an occupational hazard. 
Given our regular long work hours, what small steps can we take to change this situation? 

An article published this year found that just 1 minute of activity (slow walking) every 30 minutes for an 8 hour work day reduced blood pressure by 5 points. They went further to find that walking 5 minutes for every 30 minutes of desk time reduced insulin levels by 60%! Insulin is a key player in multiple metabolic disorders plaguing our healthcare system, so keeping it in check is always a good idea.
For many of us, a 5 minute break every 30 minutes is not realistic. However, the take home message here is that movement is key. Frequent motion will encourage proper circulation, help burn calories and prevent poor postures and tight muscles. These factors are responsible for optimal hormone levels, good blood sugar balance, alertness and even creativity.

The easiest way to accomplish this is to reorganize your workspace to force you to get out of your chair frequently. Place your printer on the opposite side of your room or rearrange the things you use frequently away from arms reach or your desk. Doing so will make you stand and move in your office. It may seem like a hassle at first, but as you get used to a dynamic workstation you will usually see an increase in energy and productivity.

Another option is to walk around your office space or pace when taking calls. Just by standing you burn up to 50% more calories relative to being seated. This is also a great time to do some stretches and exercises if your space allows it.       

Seated exercises that can help move you through ranges of motion are another way to improve health. Here is a simple one to try today - Extend your legs one at a time and point your toes or contract your abdominal muscles, hold and relax repeatedly. Another example includes slowly rotating your lower body while keeping your upper body steady as you sit on a swiveling chair. If you have limited space, you can even hover over your seat and do 10-15 boxing squats to boost your calorie burn.

These suggestions might seem small and insignificant, but they can have a big impact on your overall health. Dr. Giasson is happy to discuss your work space with you and give you personalized tips on how to work more efficiently and improve your at-home or office work station.

If you have any questions do not hesitate to contact us.