Sitting can be dangerous to your employees’ health

If you haven’t heard it yet, you can expect to soon: “Sitting is the new smoking.” Some are calling our sedentary lifestyle the public health epidemic of this generation.

The obesity rate among American adults has risen to 30 percent over the past 15 years, according to the U.S. Centers for Disease Control and Prevention (CDC). During this same time period, smoking rates have dropped by 25 percent.

So on one hand, we’ve managed to improve our health by kicking the smoking habit, but on the other, we’ve become more sedentary and now more at risk for diseases such as diabetes and heart disease.

In 2010, the American Cancer Society released a report in the American Journal of Epidemiology stating that men who sat for six hours or more a day in their leisure time had an overall death rate that was nearly 20 percent higher than men who sat for three hours or less in the 14-year follow-up period. Women who sat for more than six hours a day had a death rate that was almost 40 percent higher.

According to a 2011 report from the American Institute for Cancer Research, excess sitting or physical inactivity has also been linked to up to 43,000 cases of colon cancer and 49,000 cases of breast cancer.

Workplace, commuting and technology changes are among the biggest reasons for our increase in sedentary time. According to the CDC, 60 percent of Americans are not regularly active. People who sit at work burn 350 fewer calories per day and are more prone to back issues and other ergonomic problems such as neck and wrist pain.

Getting fit at work
According to the American Council on Exercise, promoting physical activity on-the-job leads to healthier employees, stronger job performance, and a boost to the business bottom line due to lower health care costs and improved productivity. Since many people spend about a third of their day at work – mostly sitting – it may be advantageous to employers to encourage employees to increase their level of activity while working.

Human resources managers, city and town managers and even mayors might consider getting municipal employees involved in an exercise challenge or walking club. They could also sponsor or promote a local walk-a-thon or walk/run for charity.

Another idea is to distribute pedometers to employees and set up a friendly walking competition between departments. Starting a Wellness Committee is a good way to promote a healthier work environment and encourage employees to be more active.

The most convenient and inexpensive way to help employees reduce sedentary behavior is by giving them permission to stretch and/or walk for 10 to 20 minutes per day.

Here are two specific tips and tactics:
• Stretch it out: Stretching is an important part of any exercise program. The goal is to reduce bodily tension and help prevent injury to muscles, ligaments and bones. Stretching can also increase range of motion. Employees should be encouraged to dedicate at least 10 minutes a day to stretching, perhaps with a co-worker. If the weather isn’t conducive to heading outside suggest that employees book a spare conference room for a 10-minute stretch session. Employees should be encouraged to commit to stretching every two hours.

• Take more steps: Encouraging employees to add extra steps into their workday is fairly simple. Employers could suggest that employees park further away from the building and/or take a walk at lunch with a co-worker. Instead of emailing or calling a coworker with a question, encourage them to get up and walk to the person’s office or cubicle. Employees can also stretch their legs and take a walk up a few flights of stars on the way to the bathroom. One way to give them extra motivation and credit for all of this new walking is to provide inexpensive pedometers so they can count their steps or miles. In order to prevent injuries, it’s advisable to walk on smooth surfaces, face traffic, and wear comfortable walking shoes and clothing that allows for unrestricted movement.

Here are a few more walking tips:
• Invest in a good pair of sneakers if walking is to be done regularly
• Drink plenty of water before and after a walk
• Wear sunscreen, a hat and sunglasses when walking outdoors

William Hoover is the Wellness Manager with AllOne Health of Natick.