London - Office workers should abandon their chairs for half their working day to reduce their risk of heart attack, cancer and diabetes, according to new guidance, which recommends people spend at least two hours a day on their feet.
Managers should provide desks which people can stand at and allow staff to have regular breaks to walk around, says the study, commissioned by Public Health England and Active Working Community Interest Company.
It suggests firms warn their staff that prolonged sitting may “significantly and independently increase the risk of cardiometabolic diseases and premature mortality”.
The guidance, published in the British Journal of Sports Medicine, says office workers should spend at least two hours a day standing and doing light activity, like walking, during working hours. It adds that people should eventually progress to a total accumulation of four hours.
The research is the first guidance published in the UK designed to curb the health risks of too much time sitting down. Citing mounting evidence of the links between sedentary living and the leading causes of morbidity and mortality, the guidance says that 65 to 75 percent of the working hours of office staff is spent sitting, more than half of it for prolonged periods.
It warns the change in how we work may be uncomfortable to start with, suggesting people may initially become fatigued and have aching muscles but it would lead to healthier habits, like doing more exercise. It also suggests it makes good business sense as it improves productivity by reducing sickness and absenteeism.
Compared with other countries, Britain is far behind in promoting physical movement in the workplace. While 90 percent of office workers in Scandinavia have access to sit-stand work stations, only one percent of British workers have this choice, the study finds. It recommends employers look at how to give their staff breaks to allow them to stand and move around, as well as having work places designed to allow people to work either at their desk or other parts of the office while standing up.
Professor John Buckley, lead author of the guidance, said: “What may be most shocking is irrespective of your level of physical activity, prolonged sedentary working leads to a significant increase in the risk of heart disease, diabetes, obesity, certain cancers, depression and muscle and joint problems.”
Gavin Bradley at Active Working said: “British people sit on average for 8.9 hours a day and 70 percent of sitting time is at work. International research now provides compelling evidence prolonged sitting has major health impacts.”
Dr Ann Hoskins at PHE welcomed a spotlight on sedentary lifestyles, but added: “More research needs to be carried out before daily targets for workplace activity are recommended.” The Confederation of British Industry said: “Ultimately firms will seek to balance the practicalities of time spent away from desks with the needs of the business.”
UPRIGHT AND FAMOUS
Well-known figures who spurned their seats in favour of standing at their desks
Winston Churchill
The former British Prime Minister would often work on his book manuscripts at an upright desk, as did the United States founding father, Benjamin Franklin
Thomas Jefferson
The third US President stood at a tall desk to draw up architectural plans for buildings like the Virginia State Capitol
Virginia Woolf
Wrote novels while standing at a special, high desk
Leonardo Da Vinci
Worked using a standing desk
CASE STUDY: MY POSTURE HAS DEFINITELY IMPROVED
Stephanie Mullins, 23, Tring in Hertfordshire; works in PR.
I wasn't just tired of sitting at a desk all day. I had rejuvenated my lifestyle at home and was determined to continue this at work. I was eating healthily, going to the gym every morning and then sitting at a desk all day - the latter just didn't seem to fit.
My management were fully supportive of the idea of a standing desk. It was ordered, and built, over one weekend in February. It works on a hot-desking basis, so our team can use it whenever we feel the need to get out of our chairs.
Learning about the need to treat our bodies the right way, I make sure I stand every day: at least an hour in the morning and a couple of hours in the afternoon. I plan to spend more time on my feet.
It's better for my spine, neck and shoulders, I can feel the difference. My posture has definitely improved. I've spent the last ten months working on my health and fitness, and it's great to be able to have a change in the office, too. Having lost over five stone since July 2014, it's a complete overhaul of my lifestyle. Treating our bodies right nine to five and outside the office, has become important to many office workers.”
The Independent