The importance of getting less deskbound

After sitting in traffic to get to work, do you then take the elevator up to your office? Do you tend to email or text your colleague to ask a question instead of walking down the hall to chat in person?

In today’s age of technology and modern conveniences, it can be easy to move less and rest more. But studies have shown again and again that a more sedentary lifestyle increases the risk of obesity, heart disease, diabetes and cancer.

People who sit the most are more than twice as likely to have heart disease compared to those who sit the least. In 2011, the American Institute for Cancer Research reported that as many as 49,000 cases of breast cancer and 43,000 of colon cancer each year are linked to a lack of physical activity.

A new review of 47 studies on the dangers of sitting too much finds that exercising frequently generally lowers risks, but it does not completely counteract the negative effects of being too sedentary. The report, published in the Annals of Internal Medicine, underscored previous findings on negative health outcomes, revealing that people who were most sedentary were more likely to be diagnosed with type 2 diabetes, cancers including breast, colon and ovarian, and cardiovascular disease. They were also 24 percent more likely to die during the studies than those who were more active.

Researchers who led the review pointed out that there is, “a strong and consistent link between sitting and a host of diseases” and that exercise and sitting less “are two distinct factors,” and we need to focus on both.

The cost connection
According to a Journal of Health Economics study, health care costs attributable to obesity-related illness (such as heart disease, type 2 diabetes and certain cancers) total more than $190 billion per year, or more than 20 percent of total medical expenses in the U.S. While about 35 percent of adults are currently obese, additional research shows that the number could rise to 43 percent by 2018 – and related annual health costs could increase to $344 billion.

In a Gallup study of the 10 U.S. cities with the highest obesity rates, health care costs connected to obesity and obesity-related diseases averaged $50 million per 100,000 residents. In addition to direct costs (such as insurance claims), the U.S. Centers for Disease Control says that maintaining a healthier workforce can help lower indirect burdens such as absenteeism and “presenteeism” (when an employee is at work but not able to perform to their full potential). Being inactive for too long can slow brain function and contribute to productivity-busters such as carpal tunnel syndrome, back and neck soreness, and headaches.

Move more, sit less
Because we spend so much time at work, it is an ideal place to set the tone for staying fit, fighting obesity, and living a healthier lifestyle. Joe Rich, an ergonomist with workplace design firm HumanScale, points out that in the past two decades, with mass computerization of the workplace, “People have never been more tethered to their desks.” He adds, “People are spending more time in the work environment than any other – in many cases, even more than at home.”

MIIA works with member municipalities to help them create an overall culture of wellness in the workplace. MIIA provides free onsite exercise programs, multi-week courses focusing on wellness topics such as heart health and stress reduction, online weight loss and weight management programs, and seminars focused on healthy nutrition and cooking techniques.

Recent surveys completed by Wellness program participants indicate that the programs helped them meet their exercise, nutrition and wellbeing-related goals. Many also reported an increased level of satisfaction in their ability to manage chronic health conditions and chronic pain, which could potentially have a positive impact on future health care costs.

In addition to approving time away from desks for employees to attend worksite wellness programs, municipal leaders can help by modeling a healthy lifestyle, encouraging walking and stretching breaks as part of the daily work schedule, spearheading active team-building exercises such as a walking challenge, or by providing fitness tools such as pedometers to employees.

Municipal employees should be encouraged to stand up and walk around for a few minutes every half hour. They could also consider “walking” meetings, walk to co-workers’ desks to communicate instead of emailing, and spend half of the lunch break taking a walk.

Standing burns 20 to 25 percent more calories than sitting, so it’s a good idea to offer employees the option of a standing or height-adjustable workstation, as many large employers such as Google and Facebook do.

Finally, the authors of the Annals of Internal Medicine’s review of 47 sitting-related studies suggest a simple start: pay attention to how much you are sitting and make a goal of reducing that amount a little each week.

Wendy Gammons is the Wellness Coordinator for MIIA’s Health Benefits Trust.