Date : 23-06-2021
WHO recently released their updated guidelines (1) on physical activity for adults 18-65 & above, wherein the previous recommendations of 150 min moderate intensity exercise per week has been reiterated. Most physical offices & work-from-home scenarios involve working hours that make attainment of this goal very difficult to impossible.
Time spent sitting is strongly associated with increased rates of metabolic syndrome, type 2 diabetes & obesity (2) Even in the otherwise physically active population, mortality rates were found to be significantly elevated by prolonged sitting (3). Standing desks & treadmill desks were found to be both effective in reducing sitting time & practical to use in workplaces
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Positive changes are observed with these desks especially the treadmill desk in terms of weight loss, reduction of abdominal circumference etc that translate into health benefits. These changes are more marked in obese individuals. (5). Standing desks are not associated with reduced productivity but prolonged standing can cause discomfort. An electronically adjusting sit-stand desk is the best choice permitting full control with the end user (5). Treadmill desks make the user prone to typing & mouse errors that are speed dependent. A speed range of 1.6 - 3.2 km/hr is recommended to reduce chances of these errors (5).While productivity may dip initially, it generally recovers & exceeds the sitting office in due course of time as employees get used to the new work environment (5).
These active desks merely serve to reduce inactive time, they cannot be a substitute for a proper workout. However in populations that are totally inactive they do bring in the positive benefits of physical activity & encourage users to build upon their gains. Most smartwatches/ fitness trackers for example have built in hourly notifications that remind wearers to stand & move around.
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The side effects one needs to note are common with the perils of a drastic adoption of any new fitness fad; fatigue & muscle aches. British Journal of Sports medicine recommends sedentary workers (60 -70% sitting time per week) to initially increase their stand time to 2 hours per day & gradually build up to 4 hours per day (6). The treadmill desk in particular needs to be used with caution, as fast running is incompatible with office work & casual chat with a co-worker can result in inattention & injuries due to falling over.
As is true of any exercise program, it is always a good idea to get a medical checkup beforehand (which in itself may mean a treadmill test!).
This story featured at the Times of India recently: Active desks for WFH: When gym meets office
Summary
1. Standing desks reduce inactive time but don’t substitute for a workout.
2. Changes are more marked in obese individuals.
3. Don’t suddenly overdo fitness, take it slow & gradual.
References
1. Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, Carty C, Chaput JP, Chastin S, Chou R, Dempsey PC, DiPietro L, Ekelund U, Firth J, Friedenreich CM, Garcia L, Gichu M, Jago R, Katzmarzyk PT, Lambert E, Leitzmann M, Milton K, Ortega FB, Ranasinghe C, Stamatakis E, Tiedemann A, Troiano RP, van der Ploeg HP, Wari V, Willumsen JF. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020 Dec;54(24):1451-1462. doi: 10.1136/bjsports-2020-102955. PMID: 33239350; PMCID: PMC7719906.
2. Hamilton, M.T., Hamilton, D.G., Zderic, T.W., 2007. Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes 56 (11), 2655–2667.
3. Katzmarzyk, P.T., Church, T.S., Craig, C.L., Bouchard, C., 2009. Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med. Sci. Sports Exerc. 41 (5), 998–1005.
4. Grunseit, A., Chau, J., Van der Ploeg, H., Bauman, A., 2012. Thinking on your feet: a quali-tative evaluation of an installation of sit–stand desks in a medium-sized workplace.J. 651 Sci. Med. Sport 15, S195–S196.
5. MacEwen BT, MacDonald DJ, Burr JF. A systematic review of standing and treadmill desks in the workplace. Prev Med. 2015 Jan;70:50-8. doi: 10.1016/j.ypmed.2014.11.011. Epub 2014 Nov 28. PMID: 25448843.
6. Buckley JP, Hedge A, Yates T, Copeland RJ, Loosemore M, Hamer M, Bradley G, Dunstan DW. The sedentary office: an expert statement on the growing case for change towards better health and productivity. Br J Sports Med. 2015 Nov;49(21):1357-62. doi: 10.1136/bjsports-2015-094618. Epub 2015 Jun 1. PMID: 26034192.
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