Stand up at work and feel the power!
Brilliant news! Standing can make you feel more powerful, improve your health and keep you slim!
Let’s get the scary news out of the way first!
More and more research is coming out showing us how detrimental sitting is for our health.
Here is a quick list of some expert quotes:
Tim Ferriss: (of “The 4-Hour Work Week” fame)
“8-18-year olds spend ~85% of their waking hours sitting” (Source: Kaiser Family Foundation)
Dr. James Levine: (Mayo Clinic)
“One recent study compared adults who spent less than two hours a day in front of the TV or other screen-based entertainment with those who logged more than four hours a day of recreational screen time. Those with greater screen time had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack”
What is really thought provoking is:
“…spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn't seem to significantly offset the risk.”
The Good News!!!
Positive research comes from the lovely Amy Cuddy who did an excellent Ted Talk in 2012 about body language. "Your body language shapes who you are."
Part of her focus was on how individuals could become more assertive and confident at work. She shows us the power pose which when performed for 2 minutes has amazing effects on raising testosterone and decreasing cortisol. The latter enhances our ability to deal with stress.
Decreased cortisol will also have a beneficial impact on how our bodies feel allowing us to be more “assertive, confident and comfortable”. This has a knock on effect on our ability to maintain a healthy body.
How to get up from your desk:
- Walk over to a colleague you need to chat with rather than email or text
- Have meetings out of the office walking in a local park or pavement
- Stand up in meetings rather than sit. I do this often because my back can’t hack sitting for long periods of time.
- Take the mail down to the sorting room rather than waiting for the mail person to come to you
- Take the stairs at least once a day
- Use the loo two floors up and take the stairs
- When taking phone calls have ear buds or a headset available and walk around
- Stand up from your desk for 5 minutes every 60-90 minutes
- Try Amy Cuddy’s “Power Pose”
- Use communal desk areas or higher tables for note writing, meetings or a different place for your laptop
- Go to the local coffee shop where they have that lovely high table in the window with trendy stools and stand with your laptop rather than sit
- If you have a home office – spread out on the counter top and use this as your high desk
- Learn the standing "stacked" position in my recent Life Labs video. It's a great tool for a desk break.
- Find your own standing desk for your office like I did! The high table below was found in a London second hand shop and only cost £30!
The exciting news is that you can make a difference in your personal and work life by standing up and moving around more.
Dr. James Levine says:
“The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy.
Even better, the muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.”
I leave you with the words of Amy Cuddy:
“Our bodies change our minds
…and our minds change our behaviour
…and our behaviour changes our outcomes.”
To me this is about more than just being assertive at work and our health. It causes wonderful waves positively impacting our bodies and how we feel about them.
Less sitting – more moving!
Want to learn how to get up from your desk more with some clever quick exercises you can do in the office?
I would love to come in and talk your team through the possibilities!
Let's have some fun!!!