Posted on January 29, 2015 by Kate Halsall
When was the last time you got up out of your chair, or shifted your weight into a different seated position? Do you prefer your feet flat on the floor, legs crossed in front or behind, or are you someone who likes to wrap their feet around their chair or table legs? Which ever of these options, I bet you sit that way because its the way you’ve always sat and so now it’s comfortable. But are you sitting correctly? Sitting comfortably, for some, might be different to sitting correctly, for example if I told you crossing your legs for periods of time can cut off circulation, would you say you’re sitting correctly, or even comfortably, now?
Here are some scary sitting facts:
* Sitting for 5+ hours a day makes you 40 percent more likely to die 15 years earlier than someone who sits less than three hours, even if you enjoying working out.
* Prolonged periods of sitting without a break can slow the body’s processing of fats, glucose and other substances, which increases the risk of developing chronic disease – even when you meet recommended physical activity levels
* Deep Vein Thrombosis is not restricted to long haul travel – it’s sitting in one position during long haul, not actually the ‘long haul’ which is the problem!
I suspect we all know how we should sit, it’s just that we get so engrossed in what we’re doing we forget. We also know, we should get up and move around every hour or so, but the same engrossed-in-what-we’re-doing rule applies. Well people, it’s time to take action! This isn’t just to make it more comfortable for the workplace, it’s for better bodies and better health!
How Should I Sit At Work?
This is what the Health and Safety Executive say regarding working with display screen equipment (DSE):
Your Seat:
■ Make sure there is space under the desk to move legs.
■ Avoid excess pressure from the edge of seats on the backs of legs and knees. A footrest may be helpful, particularly for smaller users.
■ Hips, elbows and knees should be at open angles (slightly more than 90 degrees) (Forearms should be approximately horizontal)
■ Sit upright and close to the desk to reduce working with the mouse arm stretched (Thighs parallel to floor)
Your Monitor:
■ The user’s eyes should be the same height as the top of the screen.
■ Make sure individual characters on the screen are sharp, in focus and don’t flicker or move.
■ Adjust the brightness and contrast controls on the screen to suit lighting conditions in the room.
■ Make sure the screen surface is clean.
■ Select colours that are easy on the eye (avoid red text on a blue background, or vice versa).
Your Mouse and Keyboard:
■ A space in front of the keyboard can help you rest your hands and wrists when not keying.
■ Try to keep wrists straight when keying.
■ Position the mouse within easy reach, so it can be used with a straight wrist.
Most Importantly – Take a Break
The Chiropractors’ Association of Australia has developed a “Sit Right Widget” as a simple tool to prompt computer users to take more regular breaks – what an AWESOME idea, and why are companies in this countries not doing the same?! I’m not saying go and download this app, but what I am saying is that you NEED to take a break every hour – set your alarm and do it NOW!
Further Reading:
http://www.lifefitness.com/blog/posts/five-really-scary-facts-about-sitting-disease.html?countryKey=emea.gb#sthash.iQbq7kRQ.dpuf
http://whatsyourposture.com.au/sit-right/health-facts/
http://www.hse.gov.uk/msd/faq-dse.htm