Office staff sit less after Melbourne trial aiming to improve health

DESK-bound office workers had their daily sitting times slashed by more than an hour in a unique trial aimed at ­improving their health.

Office colleagues Xu Zhang, 29 and Mark Woodward, 35. Picture: Jason Edwards

DESK-bound office workers had their daily sitting times slashed by more than an hour in a unique trial aimed at ­improving their health.

The trial among Victorian public servants, which included ­installing height-­adjustable desks, has had a lasting impact, with most of them still sitting for 45 minutes less a day one year on.

Excessive sitting — defined as unbroken bouts of 30 minutes or more — has been linked to premature death, ­diabetes and an increased risk of heart disease.

Professor David Dunstan, head of physical activity ­research at Melbourne’s Baker IDI Heart and Diabetes Institute, said the average Australian sat for nine hours a day.

Recent research suggests people need to do at least one hour of physical activity, such as brisk walking or cycling, to undo the increased risk of death associated with sitting for eight hours a day.

Dr Dunstan, together with University of Queensland Associate Professor Genevieve Healy, designed a program to reduce sitting time,

Office worker Mark Woodward, 35, at a height-­adjustable desk. Picture: Jason Edwards

During the trial, staff at the Federal Government’s Department of Human Services in Victoria were given standing desks, postural assessments and health coaching, and their managers were provided with tools to help staff move more.

“After three months there was an average work day reduction of around 1.5 hours in sitting time and, excitingly, at 12 months we still saw reductions of approximately 45 minutes a day,” Dr Healy said.

Prof Dunstan said the message was: “Stand up, sit less and move more.” He added: “Most sitting was replaced with standing at the workstation, we didn’t see a lot of change in stepping, so we still have a little bit further to go when it comes to moving more.”

But overall, the program significantly reduced sitting time and it is now being adapted so it can be used by other workplaces. Results of the trial, funded by the National Health and Medical Research Council and VicHealth, have just been published by the American College of Sports Medicine.

Web developer Mark Woodward said he spent 8-10 hours a day sitting until he switched to a Varidesk, which can easily be adjusted for standing at.

“I really like it. I spend some of my day sitting and some standing and I’ve noticed less back pain and stiffness. I also find it easier to focus for longer periods of time,” he said.

TIPS FOR OFFICE WORKERS

■ Get up and walk over to see a colleague instead of emailing them

■ Take your lunch outside and go for a walk, instead of eating at your desk

■ Stand up when you’re on the phone.

■ Aim to get up every couple of hours – to rest your eyes, drink some water, stand up and stretch

■ Organise a walking or standing meeting

■ Ask your employer to consider standing desks

■ Take a break for a glass of water regularly

■ Send your print job to the printer furthest from your desk

SOURCE: VicHealth

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