Access 2 Comfort office manager Sarah Rouse shares her experience of working with an Electric Height Adjustable Desk (EHAD) and looks into some of the wider issues that can arise from sitting down all day. So, if you are thinking of purchasing an EHAD or other type of sit/stand desk adjustor, or are simply looking for practical tips on how to be more active during your working day read on…
Most of us know that sitting for long hours has a negative effect on health and wellbeing. In recent years studies have linked excessive sitting with a range of illnesses; including high cholesterol, diabetes, cancer and Alzheimer’s Disease.
So whilst sitting all day long is far from ideal it’s not an easy habit to undo. We often have to sit when we work, travel, eat and relax. The pandemic has only made things worse. In fact, according to UK Active, Britain’s national lockdown has become a national sit-down. Figures show that 42% of UK adults have admitted that they are sitting for at least 14 hours longer per week.
You might think that the effects of long hours spent sitting down can be countered with exercise. That is not necessarily so. A recent article by Runners World reported that being sedentary for most of the day can actually make you resistant to the effects of exercise. On the other hand, regular movement throughout the day leads to better health, increased motivation, improved concentration and other health and performance-related benefits. The Get Britain Standing website has a wealth of information on both topics.
Making the switch to standing
With this in mind, I recently bought an Electric Height Adjustable Desk (EHAD.) With this device, I can switch between sitting and standing during my working day. As well as helping to break my habit of sitting all day long, I also hope it will help ease the back pain I’ve been recently experiencing. Here’s what I’ve learnt since my desk arrived.
Day one
My first mistake was to spend the whole morning standing and not correctly at that. I noticed that I was tending to lean to one side with all my weight bearing down on one hip and leg. Needless to say, that by lunchtime my lower back was aching and I was feeling fatigued. So I spent the afternoon working in a seated position.
Day two
I started my morning sitting down with the intention of standing up later. Before I knew it the morning had passed and I was still sitting. So, after lunch, I stood up and worked standing for the rest of the day. Recognising that I was slouching again, I consciously tried to correct my posture. However, by the end of the day, my back pain was evident once again.
Day three and beyond
By the third day, I realised that I needed to be more disciplined as to when I changed my posture. My aim was to spend no more than one hour at a time in any one position. To help me do this I set a timer on my phone, as a reminder. According to Healthline, it takes, on average, sixty-six days to form a new habit, so hopefully, a few months of being nudged in this way will help me form better habits.
I immediately found that changing my posture at more regular intervals really helped. The back pain I had previously experienced was significantly reduced. What I also came to realise was that standing whilst working has to be considered, as carefully as sitting does.
As discussed in last months blog, it is important to spend time to correctly set up your chair and be mindful of your seated posture. The same is true when using an EHAD or a sit-stand desk adjuster. There are right and wrong ways to stand whilst working. Here is a quick guide to getting the most out of your EHAD or another sit-stand device.
Tips for getting the most from your EHAD
Have your equipment at the right height. This is a major benefit of an EHAD, at the press of a button your work surface along with your input devices and monitors are all raised to the correct height. This reduces extended flexion of the back and neck. The desk should be at elbow height, with your forearms parallel to the desk and your hands floating over the keyboard.
Start gradually. Don’t make the mistake I did and rush into standing up for hours on end. Build up the time you spend working on your feet.
Set up a reminder to change positions. The timer on your phone, a ‘Move Reminder’ app or using a tracking device are all good for this. When you are busy working, a gentle reminder to move can only be a good thing. This is important whether you have an EHAD or not. If you sit all day, make time every hour to get up, stretch or have a short walk.
When working stood up, think about your posture. Your neck should be tall – with your screen at eye-level, your shoulders should be relaxed, legs should be slightly bent, do not lock your knees and think about shifting your weight from one leg to the other.
It’s important to remember an EHAD or sit-stand desk is not the whole solution and neither is standing. In fact, there is evidence to suggest that standing all day is as much of a health risk as sitting all day, so like many things in life, moderation is key. Any static posture, whether it is seated or standing is not good for you, so alternating from one to the other, as well as factoring in some walking breaks and some stretches will all help.
Don’t just take it from us
The On Your Feet Britain Challenge has come up with a list of suggestions to encourage us to spend less time sitting, even if we don’t have access to a sit-stand desk:
- Stand or walk during phone calls
- Stand and take a break from your computer every 30 minutes
- Use the stairs more
- Arrange standing or walking meetings
- Eat your lunch away from your desk
- Walk to a colleague’s desk instead of phoning or emailing them
- Stand at the back of the room during presentations
If like me you spend long hours in your home office it may be worth considering upgrading your desk. It may even be worth getting in touch with your HR or Facilities Department, as lots of companies offer their homeworking staff a contribution towards office furniture and equipment.
Similarly, if you are back in the office, or have employees returning to work you may want to consider creating a more dynamic workspace. Encourage everyone to form a new habit. Sit, stand, sit, stand and get active!
At Access2Comfort, we specialise in tailoring your workspace to suit you, regardless of budget. Please get in touch if we can help and I will be writing a follow-up blog in a month or so, to provide an update on how I have got on adapting my working environment.
Recent Comments