Ergonomics is an ever-developing field, and new development and design is vital. We have seen how appropriately designed equipment and systems can reduce the risk of injury.
At its core, ergonomics is the science (and art) of designing products, systems, and environments that are in harmony with the people who use them. The focus is not only on aesthetics and function, but also on user comfort, health, and wellbeing. The aim of any new design is to try and engineer out a risk, but it is vital that – in trying to eliminate risk – we don’t replace it with a multitude of new risks.
Sitting – The New Smoking
It’s become a mantra of health gurus and standing desk enthusiasts worldwide, and an entire industry has evolved to provide antidotes to sedentary work habits, with the promise of work and exercise at the same time. But before succumbing to the craze, there is some important information that we need to understand.
IT’S NOT SITTING, IT’S BEING SEDENTARY THAT IS THE NEW SMOKING.
While the case has been somewhat overstated, extended periods of sedentary work (which includes sitting and standing) can increase the risk of:
- Obesity
- Back and neck pain
- Diabetes
- Cardiovascular disease
- Deep vein thrombosis
- Anxiety and depression
Trends & Innovations for Including Movement While Working
The Kneeling Chair
Theory:
- The kneeling chair is designed to allow a person to kneel forward. The pelvis is tilted forward, which supports improved spinal posture.
- This position also helps to improve breathing and other bodily processes, including digestion.
- It also allows for activation of the core muscles.
- It gives more freedom to move and stretch than a traditional ergonomic office chair.
In Practice:
- Most people lack the core strength to maintain their posture.
- The position puts strain on the knees.
- Bending the knees past 90° can restrict blood circulation to the legs.
- Getting on and off the chair is difficult.
The Ball
Theory:
- It provides opportunity for movement and postural variation.
- The abdominal and back muscles are constantly engaged and active in order to maintain proper posture and balance on the ball.
In Practice:
- Most people do not have the core strength to sit on the ball properly, which automatically makes the user tuck their feet under it to stop instability, therefore defeating the purpose of swapping out the office chair.
- With average office hours exceeding 8 hours, it is impossible to keep your core muscles engaged for that period throughout the entire day.
Other points to consider:
- The size of the ball that will allow you to sit with your feet flat on the floor is usually too low for a normal office desk.
The Saddle Chair
Theory:
- It promotes a more natural, open posture with a forward pelvic tilt and open hip angle.
- It encourages postural variation.
- It provides better blood circulation to the legs.
- It encourages engagement of the core and leg muscles.
In Practice:
- It puts increased pressure on the genital area, which forces operators to lean back to relieve.
- Most people lack the core strength to maintain their posture.
Getting on and off the chair is difficult.
The Standing Desk
Theory:
- It offers postural variation.
- There is less pressure on the lumbar discs while standing.
- It promotes better posture.
- In standing vs. sitting, you are engaging your postural muscles, which is a factor in why standing burns more calories per hour than sitting.
- It reduces the health risks of sitting.
- It can improve mood and energy levels.
- It can support improved productivity and concentration.
In Practice:
- The pressure in the lumbar discs when standing is 100 and when sitting upright is 140, which is a marked difference. But when you compare the pressure between standing and a slightly reclined seated posture (which is the recommended seated posture), the difference is negligible.
- Standing doesn’t miraculously improve your posture. If you have poor posture in sitting, you will have poor posture in standing.
- When you stand, you burn anywhere from 70 to 95 calories an hour. It all depends on your sex, age, height, and weight. Sitting, by comparison, only burns 65 to 85 calories an hour (not enough for weight loss).
To reduce the health risks of sitting, you need to move. Standing is not movement or exercise; it is just another stationery posture.
The Walking / Treadmill Desk
Theory:
- It incorporates physical activity into the workday.
- It provides an opportunity for weight management.
- It may support a reduced mortality risk.
In Practice:
- Walking while performing work tasks requires multi-tasking. A person will now have to pay attention to their work, their gait mechanics, and their upper-body posture, which can be very challenging to do simultaneously.
- When we divide our attention between tasks, our brain struggles to process information effectively. This negatively impacts cognitive functions such as attention, memory, and problem-solving.
- Walking while typing or using a computer would eliminate the arm swing component of walking, which has a negative effect on balance. Reduced arm swing may also lead to compensations at the shoulder, hip, and trunk regions.
- Moving while working makes it more challenging to use some fine motor abilities.
- The constant motion of walking while focusing on a fixed target can trigger some level of motion sickness.
- Walking for large portions of the day can cause overuse injuries, especially in an individual who is not used to that much physical activity.
- There’s always a risk of a trip or a fall with a moving belt beneath your feet. These risks are especially true when distracted by work matters. A treadmill desk requires some mindful intention to prevent injury.
- Clothing and shoes need to be carefully considered. Sensible shoes that are comfortable and practical to walk in are a must, and people will need to be careful that they don’t accidentally become a little overzealous and end up sweating in work clothes right before a big meeting. Jeans are impossible to walk in for a long period of time.
So Where Do We Stand?
New design and innovation are important, but it is vital not to replace one set of risks with another.
Standing desks are not the solution to all the problems associated with seated office work. The root of most workplace discomfort is poor posture and being sedentary. A standing desk on its own solves neither.
Do some people benefit from a standing desk? Absolutely. But when it comes to health, each person is going to have different needs. You need to look at the system as a whole, and that includes the computer equipment, the chair, the desk, and – most importantly – the person.
It’s time to dispel the myth that standing is exercise or that a standing desk is the silver bullet that will solve all your pain and discomfort at work.
Want to learn more about ergonomics and get professional advice on how best to set yourself and your team up for success at work? Chat to the Health with Heart team.