|SIT. Most Americans sit for the majority of the day while at work. We all know the health benefits for sitting long periods of time throughout the day…wait, there are no benefits. It destroys every fiber of your body and then some. It is detrimental not only to your musculoskeletal system, but also to your cardiovascular system. So, like triathlon, we should make this our shortest timed event. Do this as little as possible throughout the day. We also need to consider our after work behavior. In a survey conducted by Ergotron in 2013, they reported that people sit between 1-2 hours to do other activities at home after work. They report people sit on average 13 hours a day, add in your sleep time and you have personalized your sedentary activity hours.
STAND. Just like the bike, this should be the event that you do the most throughout the day. There are several benefits to your musculoskeletal and cardiovascular systems when you stand vs. sitting for the majority of the day. In fact, a study from the Journal of Occupational and Environmental Medicine (JOEM) by Stanford University showed that workers using sit-stand work stations were 78% more likely to report pain free work days, had less discomfort after 15 days and had increased concentration.
The benefits don’t stop with positive health outcomes, you’re brain gets a boost too. Productivity is shown to increase when standing while performing a task (I am standing as I type this). A study published in the journal IIE Transactions on Occupational Ergonomics and Human Factors showed that after one month workers that stood in a call center had 23% more successful calls than seated workers. This benefit increased with time too. At six months those same employees that were in the standing group reported 53% more successful calls. The study also included position monitors and measured time standing and time seated. The standing group sat an average of 1.6 hours less than the seated group. This appears to be fairly minimal time for a big payoff.
WALK. I could write several pages discussing the benefits of walking. The fidget spinner of two years ago was the step counter. People were counting steps and doing their best to reach the magical 10,000 number. We need to continue that practice. I think everyone has heard this before, but it doesn’t hurt to mention the benefits again. Walking is a safe, easy and cheap way to maintain health. Walking has positive benefits for managing heart disease, blood pressure, metabolic disorders (diabetes), and weight. It also helps to strengthen bones, and gets the blood flowing in the legs (sitting can contribute to blood clots). It can also have benefits for posture, balance and coordination as well as having an overall positive impact on mood. Enough? Lets put it all together.