Stand Up at Work & Get Fit (in Comfort)

Stand Up at Work & Get Fit (in Comfort)

There's been a lot said recently about the health risks of sitting down at work all day. We're being encouraged to get fit, up and walk around more during the day, or even better to abandon the chair for periods during the day and instead, stand at our desks.

In Scandinavia, they've spoken about the benefits of standing at your desks for many years. Companies there have taken action by providing employees with specially designed desks which can be altered to suit the desired working height, whether sitting or standing. The UK is also starting to 'take a stance' with more stand up desks being rolled out across the country.

The negative effects of sitting all day include:

1. Stiffness, back, neck and shoulder discomfort
2. Feeling tired and sluggish
3. Headaches and migraines
4. Obesity through inactivity and fewer calories burned
5. Increased risk of heart attack, cancer, diabetes and cardiovascular disease

Whilst experts and medical reports speak widely about the negative effects of sitting down all day, less is said about the negative effects that prolonged standing has on our joints, including back ache and aching feet for instance. If we flip the problem of sitting down on its head, those who have to stand up at work all day will testify to the importance of taking regular breaks to sit down too, in order to rest and recuperate.

The ideal scenario is to have a balance between sitting and standing whilst at work, but the longer you're standing comfortably the better the benefits are to your health.

A 'stand up mat' is a cushioned mat you can stand on whilst working at your desk. This makes standing up more comfortable, therefore enabling you to stand for longer periods in your work. The mat helps stimulate blood circulation in your feet and legs, which helps to prevent the onset of aches and stiffness whilst helping you to burn even more calories during the day.

The Importance of Moving and Standing at Work

In today’s fast-paced world, many of us spend a significant portion of our day sitting at a desk. While this sedentary lifestyle may seem unavoidable, it can have serious consequences for our health. To combat these negative effects, it’s essential to get fit by incorporating more movement and standing into our daily routines, especially at work. In this blog, we’ll explore the benefits of getting up and moving or standing at work and provide practical tips to help you stay active throughout the day.

The Risks of a Sedentary Lifestyle

Before diving into the benefits of standing and moving at work, it’s important to understand the risks associated with a sedentary lifestyle. Prolonged sitting has been linked to a range of health issues, including obesity, cardiovascular disease, diabetes, and even certain types of cancer. Additionally, sitting for extended periods can lead to poor posture, back pain, and decreased muscle strength. By making a conscious effort to get fit and incorporate more movement into your workday, you can mitigate these risks and improve your overall well-being.

Benefits of Standing and Moving at Work

1. Improved Posture and Reduced Back Pain: Standing and moving throughout the day can help improve your posture and reduce the risk of back pain. When you stand, you engage your core muscles, which helps to maintain proper alignment and support your spine. Additionally, regular movement can prevent stiffness and discomfort associated with prolonged sitting.

2. Increased Energy Levels: Incorporating movement into your workday can boost your energy levels and combat the afternoon slump. Physical activity increases blood flow and oxygen to your brain, helping you stay alert and focused. By making an effort to get fit and move more, you’ll find yourself feeling more energized and productive.

3. Enhanced Mood and Mental Health: Regular movement and standing can have a positive impact on your mental health. Physical activity releases endorphins, which are natural mood boosters. Additionally, taking breaks to move and stretch can reduce stress and anxiety, helping you feel more relaxed and focused throughout the day.

4. Better Circulation and Reduced Risk of Chronic Diseases: Standing and moving regularly can improve circulation and reduce the risk of chronic diseases such as cardiovascular disease and diabetes. When you sit for long periods, blood flow slows down, which can lead to the buildup of fatty acids in your blood vessels. By standing and moving, you can keep your blood flowing and reduce the risk of these health issues.

5. Increased Calorie Burn: Standing and moving throughout the day can help you burn more calories and maintain a healthy weight. While standing alone may not be a significant calorie burner, incorporating regular movement and activity can add up over time and contribute to your overall fitness goals.

Practical Tips to Get Fit at Work

Now that we’ve explored the benefits of standing and moving at work, let’s look at some practical tips to help you get fit and stay active throughout the day:

1. Use a Standing Desk: One of the most effective ways to incorporate more standing into your workday is by using a standing desk. These desks allow you to alternate between sitting and standing, helping you stay active and reduce the risks associated with prolonged sitting.

2. Take Regular Breaks: Make a habit of taking regular breaks to stand up, stretch, and move around. Set a timer to remind yourself to take a break every 30 minutes to an hour. Use this time to walk around the office, do some light stretching, or even perform a few quick exercises.

3. Incorporate Movement into Your Routine: Look for opportunities to incorporate movement into your daily routine. For example, take the stairs instead of the elevator, walk to a colleague’s desk instead of sending an email, or stand up during phone calls and meetings.

4. Use a Pedal Exerciser or Balance Board: If you have a desk job, consider using a pedal exerciser or balance board to keep your legs moving while you work. These tools can help you stay active and engaged, even while sitting at your desk.

5. Organize Walking Meetings: Instead of sitting in a conference room for meetings, suggest walking meetings. Walking meetings not only promote physical activity but can also lead to more creative and productive discussions.

6. Stretch Regularly: Incorporate regular stretching into your workday to keep your muscles flexible and prevent stiffness. Focus on stretches that target your neck, shoulders, back, and legs to counteract the effects of prolonged sitting.

7. Set Fitness Goals: Set specific fitness goals to motivate yourself to move more throughout the day. Use a fitness tracker or app to monitor your progress and celebrate your achievements.

Conclusion

In conclusion, making an effort to get fit by incorporating more movement and standing into your workday can have significant benefits for your health and well-being. By understanding the risks of a sedentary lifestyle and implementing practical tips to stay active, you can improve your posture, increase your energy levels, enhance your mood, and reduce the risk of chronic diseases. Invest in tools like standing desks, pedal exercisers, and balance boards, and make a conscious effort to move more throughout the day. By prioritizing your health and fitness at work, you’ll create a more productive and enjoyable work environment. Get fit and stay active to enjoy a healthier, happier life.

View our range of stand up mats on the Mats4U website and help yourself get fit at work. Alternatively call one of our advisors on 0121 313 6748 during normal UK office hours.

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