Why you should take time and move at your desk!?!
Sitting for more than 1 hour has been shown to induce biochemical changes in lipoprotein lipase activity (an enzyme involved in fat metabolism) and in glucose metabolism that leads to the deposit of fats in adipose tissue rather than these being metabolized by muscle, and extensive sitting also relates to heart disease risks, so people are advocating standing to work because this use more muscle activity (burns about 20% more calories). These changes happen in both fit people who regularly aerobically work out and also unfit and obese people, and regular exercise doesn’t necessarily address this. Recent studies have indicated a possible increase in the risks of coronary heart disease and kidney disease from excessive sitting. However, the data are correlational and what is unclear from these studies is whether it is sitting that causes these health problems or whether because people have these health problems they sit more than do healthy people. Sitting uses less energy than standing and it helps to stabilize the body, so we sit to perform fine motor tasks like driving, computer work, creating detailed drawings or fine micro-surgery. However, for many years ergonomists have recommended that sitting is broken up by periodic standing and moving during the day, preferably 1-2 minutes every 20 to 30 minutes. A large body of research has shown that frequent microbreaks improves levels of comfort, work performance, and reduces the risks of musculoskeletal injuries.
What should you do to counteract this??
Sit to do computer work. Sit using a height-adjustable, downward titling keyboard tray for the best work posture, then every 20 minutes stand for 8 minutes AND MOVE for 2 minutes. The absolute time isn’t critical but about every 20-30 minutes take a posture break and stand and move for a couple of minutes. Simply standing is insufficient. Movement is important to get blood circulation through the muscles. And movement is FREE! Research shows that you don’t need to do vigorous exercise (e.g. jumping jacks) to get the benefits, just walking around is sufficient. So build in a pattern of creating greater movement variety in the workplace (e.g. walk to a printer, water fountain, stand for a meeting, take the stairs, walk around the floor, park a bit further away from the building each day).