Designing Healthier Workspaces: The Sit-Work Epidemic

In today's digital age, inactive lifestyles are becoming even more common than before. And this epidemic is posing significant risks to our collective health and wellbeing. The rise of office-based jobs has led to an alarming increase in the amount of time employees spend sitting each day. Prolonged sitting, often dubbed as the new smoking, has been linked to a variety of physical health issues. Some of these include an increased risk of heart disease, diabetes, and obesity. A lack of movement is also known to slow down metabolism, affecting the body's ability to regulate blood sugar, break down fat, and maintain healthy blood pressure levels.

Beyond physical health, an inactive lifestyle also impacts mental wellbeing. Extended periods of sitting can contribute to heightened levels of anxiety and depression, stemming from the physical discomfort and poor circulation overall. Moreover, productivity takes a hit as inactivity can lead to decreased concentration, reduced engagement, and lower energy levels amongst workers.

Addressing the sit-work epidemic requires a conscious effort from each of us to bring more movement into our daily routines. Movement not only promotes physical health and mental wellbeing but can also enhance overall productivity. In this blogpost we unpack strategies that can help leaders and their teams to achieve this aim.

The Science of Movement: Physical and Mental Benefits

Physical exercise can be a powerful antidote to sedentary (inactive) work-environments and holds many benefits for our physical and mental health. Regular physical activity can boost our cardiovascular health, strengthen muscles, improve flexibility, and enhance metabolic functioning. This can eliminate some of the risks associated with constant sitting. Exercise also plays a big role in weight management and reducing the risk of chronic diseases such as Type 2 diabetes, heart disease, and certain cancers.

Beyond the physical benefits, physical activity can have a big impact on our mental wellbeing. Engaging in regular physical activity releases endorphins, often known as the body's natural mood elevators. This spike in feel-good chemicals can reduce symptoms of depression and anxiety. Exercise has also been found to promote better sleep patterns, enhances cognitive functioning, and improve concentration and creativity. Taking breaks for movement throughout the workday can re-energise and refocus the mind, leading to improved productivity and job satisfaction. Incorporating movement into our daily routines serves as a strong basis for a healthier, happier life. Let’s unpack this a little further.

Incorporating More Movement into Your Routine  

Introducing more movement into our workdays is crucial across industries, even when workspace constraints might seem limiting. Here are a few strategies for desk-bound work settings across different sectors, like tech, finance, and HR:

• Set a timer to stand or stretch every 30 minutes.
• Use a standing desk or an adjustable converter for sitting and standing.
• Opt for walking meetings or take short walks during breaks.
• Shift the weight from one foot to another at regular intervals.
• Use any available space to stretch legs and arms when customer flow slows.
• Try doing toe raises or heel lifts often to improve circulation.
• During short breaks, engage in joint-friendly exercises like shoulder rolls and neck stretches.
• Use seating cushions or supports for better posture and comfort.
• Practice deep breathing exercises or muscle relaxation techniques during stops to decrease stress.

These strategies can help you and your teams to integrate more movement into the workday. This increase in movement can, in turn, enhance your health and wellbeing without needing significant changes to the work environment.

Ergonomics and Employee Health  

The field of ergonomics plays a vital role in enhancing employee health. It can help companies design workspaces that fit the needs of their people. These tailored workspaces can lower health risks linked to prolonged sitting and demanding work schedules. Ergonomically designed environments not only help to minimise strain and prevent injuries but also promote overall wellbeing and productivity. For instance, adjustable chairs that support spinal alignment can help decrease back pain, while keyboard trays can lower the risk of wrist and shoulder issues.

Standing desks have emerged as a popular ergonomic solution in recent years. These desks allow employees to alternate between sitting and standing, reducing the negative impacts of sedentary behaviours. These desks can be easily adjusted to accommodate various heights, ensuring comfort and promoting movement throughout the day.

Additionally, companies are rethinking office layouts to encourage health and movement. Open spaces with flexible workstations, walking paths, and areas designated for stretching or brief exercise sessions are becoming more common. These designs not only foster a culture of health and wellness but also stimulate collaboration and creativity amongst employees. Investing in ergonomic furniture and thoughtful office and desk layouts is often considered a testament to a company's commitment to employee health and wellbeing.

The Role of HR Leaders in Pushing Wellbeing-Focused Ergonomics and Lifestyles

HR leaders and managers play an important part in creating healthier work environments and motivating employees towards more active lifestyles. By introducing wellness programs and initiatives that prioritise physical health, companies can embed the value of health into their corporate culture. Some great initiatives to consider include subsidising gym memberships, organising group fitness challenges, and offering wellness workshops. Additionally, flexible scheduling can allow employees time for exercise during the day, and remote work options can reduce the sedentary time associated with commuting via bus or car.

For workspace design, HR’s ergonomic guidelines should focus on promoting good posture and reduced strain on the body. This includes providing adjustable chairs that support spinal health, sit-stand desks to facilitate movement, and ergonomic keyboards and mice to prevent repetitive strain injuries. Encouraging the use of communal spaces that require some walking can further encourage movement. Those in leadership can lead by example, actively participating in wellness initiatives and utilising ergonomic workspaces and tools themselves. Setting the right example to your teams may show a commitment to health that inspires employees and team members to follow suit.

Reflections 

When we learn about the risks of the sit-work epidemic and implement strategies to combat it, we can significantly enhance our health and overall quality of life. The key lies in taking small, proactive steps towards healthier work habits and routines. This way, we can foster environments that support both our physical and mental health, leading to a longer, healthier, and more productive existence.

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