How to Stay Active While Sitting at Work - Tips, Methods, Devices


Many health authorities have warned about the health risks of physical inactivity?

People who are unfit and engage in little physical activity have a 30-50% greater risk of developing high blood pressure, stroke and have shorter life span.

Surveys in the US show that only 22% of adults get enough leisure-time exercise to achieve the desired level of heart and circulation fitness.

However, there is growing evidence that sitting down for two or three hours at work or at home watching television or using computers is also a major health risk.

A major study over more than eight years found the following correlation between the average number of TV watched per day and the increased risk of mortality:

► 1-2 hours TV watched per day 4%
► 3-4 hours TV watched per day 14%
► 5-6 hours TV watched per day 31%
► 7 or more hours TV watched per day 61%

Many people site at their computers at home for long periods as well. Similarly, many people at work, may sit at their desks for at least 3 hours in the morning and again in the afternoon, perhaps also sitting down during their lunch breaks.

This article explores how to reduce the periods of sitting down and being inactive at work and home and how to get some exercise while seated.

How to Reduce the Duration of Inactivity Sitting Down at Home and Work

► It helps if you can increase your activity getting to and from work and also at lunchtime.

► Try to get up and walk around for 5 minutes or so every hour.

► Take a resistance band unit to work and go to a quiet place every two hours or so to get some exercise

► Choose a coffee shop further away from your office so you have to walk further and briskly.

► Go for a brisk walk or jog for at least 15 minutes during your lunch break. 15 to 20 minutes.

► Take the stairs instead of the elevator.

► Go and talk with colleagues in person, rather than sending an email.

► Stand during phone calls, or use a 'stand-up' desk.

► Try some of the exercises that can be done sitting at your desk.

► Use a gym ball as a desk chair to encourage movement.

Simple Exercises to Do While Sitting at Your Desk

Ankle rotations

Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction.

Arm Stretches

Stretch your right arm by reaching across your body as far to the left as you can while supporting tour your left elbow with your other hand. Hold the stretch for five seconds. Do eight reps before switching over to your left arm.

Calf Muscle Toning

While remaining seated, raise your legs up on the tips of your toes  Hold for ten seconds and then repeat eight times.

Clenches

Clench your buttocks and hold for ten seconds. Do five sets of eight reps.

Crunches

Move your butt to the edge of your seat and lean back on the backrest. Straighten your legs and lift your body a few inches above the support. Hold for 10 seconds.

Isometric Exercises

Work various muscles against each other. Isometric exercises are done without moving the leg or arm. The opposing muscles are worked against each other.

Rotating at the Waist

Rotate your body as far to the left as you can. Hold for 5 seconds, then repeat on for a twist to the right. 

Under Desk Compact Exercise Devices for Working Out Sitting Down or Watching TV

There are a number of compact treadmills and other exercise units which you can use to exercise while sitting at work or at home. Various elliptical devices have an action like peddling to get some exercise. However, there has been little research on their effectiveness and how much exercise people get with these devices.

An Australian study looked at the effectiveness of compact elliptical exercise devices when supplied to 32 physically inactive subjects aged from 25-65 years.

The subject installed the device under their desks at work. Monitors attached to the device recorded the frequency and duration of use of the elliptical device.

The energy expended was also calculated, as well as heart rate and other biometrics.

The subjects were interviewed to assess their interest in using the device at work and also potentially at home watching television, using a computer, reading and at other times.

The results of the study were:

► The median energy consumption rate while using the device was 100-270 kilocalories per hour, which was about double the rate when sitting down. The median energy consumption rate was about 190 kilocalories per hour/ This is almost equivalent to riding a bike or walking slowly and is significant as a form of exercise. See the table below for the calorie expenditure for various types of activities. The expenditure for the compact elliptical device are highlighted in the table(bold).

► After using the device for several weeks, the subjects expressed high interest in using the elliptical device while watching TV at home or while doing computer work.

► There was low interest in using the device during office meetings.

► Women showed greater interest in using the elliptical device than men

► About 90% of the subjects used the equipment at a high enough setting, and for long enough, for the activity to be significant in increasing fitness and potentially for weight loss.

Conclusion

The conclusion from the study was that the compact elliptical devices and similar equipment could provide beneficial increases in physical activity.

Use of the device and similar equipment could lower the risks of prolonged inactivity while sitting down and may encourage people to be more active.

Activity CaloriesKilojoules
Lying down, sleeping 66 276
Sitting Still 81 339
Cooking 198 828
Median Elliptical trainer rate 190 795
Dancing, ballroom 207 866
Volleyball 207 866
Raking leaves, gardening 225 941
Grocery shopping 252 1054
Bicycling (5.5 mph) 261 1092
Fast Elliptical Trainer Rate 269 1125
Table tennis 279 1167
Walking, normal pace, asphalt road 324 1356
Walking, normal pace, fields and hills 333 1393
Golf 342 1431
Weight training, free weights 351 1469
Weight training, circuit training 378 1582
Badminton 396 1657
Bicycling (9.5 mph) 405 1695
Dance, Aerobic, medium 414 1732
Mowing the lawn 459 1920
Climbing hills (no load) 495 2071
Climbing hills (with 9 lb. load) 522 2184
Swimming, crawl, slow 522 2184
Dance, Aerobic, intense 549 2297
Basketball 567 2372
Climbing hills (with 22 lb. load) 576 2410
Skiing, cross-country, walking 585 2448
Swimming, crawl, fast 639 2674
Jumping Rope (70 jumps per minute) 666 2787
Swimming, breast stroke, fast 666 2787
Snowshoeing, soft snow 675 2824
Jumping Rope (125 jumps per minute) 720 3012
Racquetball 729 3050
Running (9-minute mile) 783 3276
Jumping Rope (145 jumps per minute) 801 3351
Running (8-minute mile) 855 3577
Squats 864 3615
Running (6-minute mile) 1035 4330
Skiing, cross-country, uphill 1125 4707




Many modern offices have gym rooms. Too few people use them or have enough free time to use them
Many modern offices have gym rooms. Too few people use them or have enough free time to use them
        Source: Andman8 [CC-BY-SA-3.0], via Wikimedia Commons
Resistance bands are portable, easy to set up and less expensive than weights. If there is no gym at work it is easy to use resistance bands to get some exercise during your breaks. Short duration, high intensity exercises have been shown to be very beneficial
Resistance bands are portable, easy to set up and less expensive than weights. If there is no gym at work it is easy to use resistance bands to get some exercise during your breaks. Short duration, high intensity exercises have been shown to be very beneficial
        Source: By Official Navy Page [Public domain], via Wikimedia Commons
Having a set of resistance bands at home and in the office means you can have a quick break to reduce the duration of sitting down
Having a set of resistance bands at home and in the office means you can have a quick break to reduce the duration of sitting down
        Source: Velislav Panchev [Public Domain], via Wikimedia Commons
There are many under-the-desk cycling and other exercise devices that you can use sitting own at your desk when working. They work well and are intrusive.
There are many under-the-desk cycling and other exercise devices that you can use sitting own at your desk when working. They work well and are intrusive.
        Source: Public Domain CC0
Stand-up desks are a good idea for many people as it avoids sitting down for long periods of time. There are many devices that fit to a standard desk rather than having to install purpose-built desks.
Stand-up desks are a good idea for many people as it avoids sitting down for long periods of time. There are many devices that fit to a standard desk rather than having to install purpose-built desks.
        Source: Public Domain CC0
Dangers of Physical Inactivity
Dangers of Physical Inactivity
        Source: Original Image - John Anderson 2016