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Ergonomics in the workplace
man standing at desk, woman standing at height-adjustable workstation

The dangers of prolonged sitting and how to stay active at work

Prolonged sitting, even at work, can increase your risk of developing chronic diseases including obesity, diabetes, heart disease, stroke, and cancer. But there's good news: you can reduce your risk of these diseases by getting up and moving around every 20-30 minutes, or by using a standing desk.
A woman is standing at a height-adjustable desk in a room equipped with sound absorbers

What are the risks of prolonged sitting?

Prolonged sitting can have a number of negative health consequences, including:
  • Weight gain and obesity
  • Type 2 diabetes
  • Heart disease and stroke
  • Cancer
  • Fatigue, sluggishness, and impaired cognitive function

Diversify your sitting and standing for improved health

Sitting for long periods of time can stiffen your muscles and increase your risk of developing chronic diseases. Standing for long periods of time can also be harmful, as it can lead to fatigue and pain in the legs and feet.

To reduce your risk of developing health problems, it is important to diversify your sitting and standing throughout the day. This means getting up and moving around every 20-30 minutes. You can also try using a standing desk to alternate between sitting and standing while working.

How to reduce sedentary behavior at work?

Sitting for long periods of time can increase your risk of developing chronic diseases. To reduce your sedentary behavior at work, try these tips:
  • Use a standing desk or alternate between sitting and standing throughout the day.
  • Take the stairs instead of the elevator or escalator.
  • Park further away from your workplace and walk the rest of the way.
  • Get off public transportation a stop early and walk the rest of the way.
  • Have walking meetings.
  • Use the restroom that is further away.
  • Use active seating, such as a balance ball or kneeling chair.
  • Stand up and move around every 20-30 minutes.
  • Do simple stretches and exercises while standing.
  • Have a cup of coffee or tea standing up.

Introducing the desk treadmill: a revolution in the way we work

Small changes can make a big difference for your health

Even small changes to your daily routine, such as purchasing a height-adjustable workstation and an anti-fatigue mat to use at work, can have a big impact on your health.
A height-adjustable workstation  allows you to vary your sitting and standing throughout the day, which can help to improve blood circulation, reduce blood fats, burn more fat, and improve your ability to consume oxygen.

Here are 3 simple exercises to keep you active
A balance board being used for standing desk work to activate and strengthen core and leg muscles
Balance board BACK APP 360
£149.00
An ergonomic mat at a workbench provides relief when standing to work
Anti-fatigue non-slip mat SECURE
A warehouse worker pulls a pallet truck with a load through the warehouse

Prevent back injuries during physically demanding work with regular exercise and proper lifting techniques

Physically demanding work, such as heavy lifting, can increase your risk of back injuries. To prevent back injuries, it is important to exercise regularly and use proper lifting techniques.

Regular exercise

Regular exercise can help to strengthen your back muscles and improve your flexibility, both of which can help to prevent back injuries. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Proper lifting techniques

When lifting heavy objects, use proper lifting techniques to avoid injury. Here are some tips:
  • Bend at the knees and keep your back straight.
  • Use your legs to lift the object, not your back.
  • Keep the object close to your body.
  • Avoid twisting your back while lifting.
  • Ask for help if the object is too heavy.
  • Take breaks often.

Learn how to lift correctly

Exercise: medicine for the soul and body

Studies suggest that a sedentary lifestyle can increase the risk of premature death. However, even small amounts of exercise can have a significant impact on your health, including reducing stress, anxiety, and depression, improving mood and sleep quality, and boosting cognitive function and memory.

In other words, exercise is good for both your physical and mental health. It can help you live longer, feel better, and think sharper. So get moving today!

FAQ

Prolonged sitting can have a number of negative health consequences, including:
  • Weight gain and obesity
  • Type 2 diabetes
  • Heart disease and stroke
  • Cancer
  • Fatigue and sluggishness
  • Cognitive decline
There are many ways to stay active at work, even if you have a desk job. Here are a few tips:

  • Get up and move around every 20-30 minutes.
  • Use a standing desk or alternate between sitting and standing throughout the day.
  • Take breaks to walk, stretch, or do some light exercises.
  • Vary your sitting positions. For example, try sitting on a stability ball or in a different type of chair.
  • Avoid sitting in the same position for too long.
Height-adjustable workstations allow you to vary your sitting and standing throughout the day, which can help to improve your blood circulation, reduce blood fats, burn more fat, and improve your ability to consume oxygen.
Anti-fatigue mats can help to reduce fatigue and discomfort when standing for long periods of time.
To prevent back injuries during physically demanding work, it is important to exercise regularly and use proper lifting techniques.

Regular exercise can help to strengthen your back muscles and improve your flexibility. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Proper lifting techniques include:
  • Bending your knees and keeping your back straight.
  • Using your legs to lift the object, not your back.
  • Keeping the object close to your body.
  • Avoiding twisting your back while lifting.
  • Asking for help if the object is too heavy.
  • Taking breaks often.
Exercise is good for both your physical and mental health. It can help to:

  • Reduce the risk of premature death
  • Improve cardiovascular health
  • Reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and cancer
  • Strengthen muscles and bones
  • Improve mental health and mood
  • Increase energy levels
  • Reduce stress and anxiety
  • Improve sleep quality
 

 
Here are some tips for transitioning to a standing desk:
  • Start by standing for 20-30 minutes at a time, and gradually increase the amount of time you spend standing each day.
  • Alternate between sitting and standing throughout the day.
  • Wear comfortable shoes.
  • Take breaks to walk around and stretch.
  • If you experience any discomfort, stop standing and sit down.

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