For those of us confined to work at a computer or laptop, sitting for hours at a time is our
daily reality.
The average American adult sits 8-9 hours a day. There are significant health risks associated with too much sitting, including poor circulation, obesity and assorted aches and pains. The good news is that there are alternatives to the traditional office desk and chair that can help us stay fit and healthy without jeopardizing our work productivity.
Consider swapping out the office chair for a stability ball to facilitate “active” sitting. Traditional office chairs, particularly the large executive chairs, often lack posture support. In addition, most people do not sit correctly at their desks. Sitting on the stability ball, however, strengthens the core and improves posture. If the stability ball not staying stowed at the desk when not in use sounds challenging, then a balance ball chair system might be a good solution.
A great alternative to sitting behind a desk is standing, and there are lots of options available for stand-up workstations. Some options on the market convert any desk into a standing workstation. Even though we are more prone to slouch when sitting, it still takes skill to stand correctly with good postural alignment. Some tips to remember when using a standing desk:
- Stand correctly: Avoid standing with knees locked, which creates a sway back. While it is good to frequently shift your weight from one leg to the other, avoid standing with your weight always shifted onto one leg. A low foot rail along the bottom of the desk is helpful.
- Be mindful of shoulder and head alignment: Avoid a forward head, rounded shoulder posture. The shoulder blade squeeze is an easy posture correction exercise to prevent this bad posture habit. Try pinching your shoulder blades together every time you feel yourself begin to slump forward.
- Practice your squat: Movement is good for our joints and our circulation. Hold onto the edges of the desk, hinge at the hips, reaching your buttocks back like you are going to sit in a chair. Do not allow your knees to go over your toes by keeping your weight on your heels. As you rise to stand, squeeze your glutes.
- Step away from your desk: Make more frequent trips to the fax or copy machine, or take walking meetings.
Even better than standing and working is walking and working using a treadmill desk – the ultimate in multi-tasking. There are many options, including make-it-yourself desks that fit over your existing treadmill and standalone treadmills without handles, designed to slide under almost any desk, effectively converting it into a walking workstation.
Remember, it isn’t good to be in any one static position for too long.
Having the option to move between a standing desk and stability ball chair would be ideal. No matter what your desk or computer set-up is, proper ergonomics are essential. The Occupational Safety and Health Administration (osha.gov) has useful resources, such as ergonomic standards and a computer workstation eTool to help you design your own fit workstation.
Lori DeShetler is a certified orthopaedic specialist with The Ohio State Wexner Medical Center. Feedback welcome at ssole@cityscenemediagroup.com.
