People who sit at a desk to do their jobs should stand up for at least two hours during the workday, and should progress toward standing up for four hours daily, according to new advice from a panel of experts in the United Kingdom.The advice comes as research increasingly shows that sitting for long periods of time may be linked to a variety of health risks.
Sitting time has been linked with obesity, high blood pressure, bad cholesterol and too much belly fat. Medical experts have found that sedentary behavior also correlates with an increased risk of Type 2 diabetes, elevated levels of blood sugar and a slow-down in metabolism. Other studies have also suggested links between too much sitting and heart disease and cancer. In a recent Harvard study, too much sitting was even linked with an increased risk of dying early.
The panel wanted to give the public sensible guidelines so that people might better understand the amount of standing up during the workday that may be necessary to bring health benefits.Two hours is a threshold that clearly shows a benefit in studies of sitting and health. Some suggestions for workers include getting up to talk with colleagues rather than relying on email, holding “standing meetings” or “walking meetings,” and using adjustable “sitstand” desks.This advice is good in that it gives people a specific amount of time to shoot for. Giving a number helps give people a goal.
In 2013, the American Medical Association recommended that employers and workers try to sit for less of the work day. The group gave the examples of using standing work stations, or isometric balls (sometimes called balance balls or stability balls) as ways to improve workers’ health.
Two hours of standing may be a big ask for a lot people. Start off by aiming to walk for two minutes out of every 20, and work your way up toward being on their feet for two hours daily. It is also important that people know that improving health is not only about sitting less at work, but also about exercising during other times of the day.Take a big step toward overall health by increasing the amount of movement you do over your whole day.
Dr.Ayotunde Adeyeri is a board-certified and fellowship-trained laparoscopic, bariatric and general surgeon and serves as medical director of the Institute for Weight Loss at Raritan Bay Medical Center. The Institute provides individualized medical and surgical solutions and support for individuals seeking weight loss, including nutrition and lifestyle counseling. For more information or to attend a free bariatric surgery seminar, call 855.TIME.4.ME.