In terms of how often, and for how long, we move, the latest research (April 2019) from the University of Sydney has found that a weekly dose of at least 150 minutes of physical activity could substantially reduce or offset the mortality risks faced by people who sit for over six hours a day.
Another rule of thumb, when you are working at a desk all day, is to frequently change postural positions and take movement micro-breaks for every 30 minutes of sitting.
Perfecting your posture
It’s hard to avoid sitting all the time, so when you do, make sure you’re seated comfortably and safely.
You can find out more about your sitting style, and get useful advice and tips on your posture while at your workspace, by taking the Fellowes Healthy Workstation Assessment at www.fellowesergotest.com.
Your back should be supported by the back of your chair or a back rest so that you don’t need to lean forward. If you lean forward from your lower back, this can put even more pressure on the vertebrae of your lower spine as it compresses your disks.
Your eyes should also be level with the top of your monitor screen. Any slight angle forward can place a strain on the muscles of your neck and upper back. The more you need to lean your head forward, the more work your neck and upper-back will need to do.
Your elbows should also be by the side of your body. Moving your arms forward to write or type all day, every day, will take its toll over time.
Standing up
The best way of working is to add movement to your working day. Sit-stand desks or desk converters allow you to alternate between sitting with standing at work and increase your movements. Find out more about the benefits of standing up to work here, or read more about the return on investment for businesses of sit-stand workstations here.