You’ve probably heard by now that ‘sitting is the new smoking’—at least according to scores of media stories referencing the catch phrase widely attributed to treadmill-desk inventor Dr. Jack Levine. Even worse news is that regular exercise might not be enough to offset the ill effects of copious sitting. If you work long hours at a desk job, you might greet this news with fear and trepidation—but there is actually quite a lot within your power to change. Standing doubles your metabolic rate, keeps core muscles strong, and is essential to both basic and dynamic anatomy and physiology. Here is a 7-step plan for transitioning to a lifestyle of less sitting at work:
- Go gradually. Acknowledge that your body needs time to re-learn how to stand comfortably for long periods. Start with a small daily goal and build from there.
- Check your posture. To avoid muscle and joint pain, cultivate a correct standing work posture, which is probably very different from how you’ve been sitting. If you struggle with this, seek the advice of an orthopedic specialist, chiropractor, physical trainer, or certified yoga instructor.
- Invest in equipment that enables you to stand and work comfortably. Purchase or request an adjustable/standing desk and a balancing type of chair. Less stable than regular chairs, balancing chairs force you to keep core muscles engaged, both strengthening your core and burning off calories and blood sugar to boot. If not in control of the office budget, ask for the right equipment anyway! The worst that can happen is your request will be denied.
- Look for any opportunities to stand and move more throughout your day. Walk around when taking calls. Drink lots of water and use the least conveniently located restroom. Park far away from your office or cubicle. Choose stairs over elevators. Get your computer reassigned to a printer at the far end of the building. Walk for at least half of every lunch hour and on breaks.
- Evaluate all the tasks you do each day; reserve sitting for only ones requiring the greatest concentration. You will be amazed at how many medium and low-concentration tasks you can complete more effectively and energetically while standing and moving.
- Preach! Think about it. If you can get enough coworkers onboard, entire meetings might be conducted either standing or walking, which is certain to make them shorter and more productive. Be prepared with examples and evidence to support what you’re doing and willing to evangelize a bit to bring others around to your way of thinking.
- Be patient with yourself. Keep reminding yourself that, even when you don’t feel 100% in control of your work situation, there are always opportunities to make choices and to take micro-actions that support your own good health and well-being!