So much has been written about the negative health effects of prolonged sitting.  The wellness industry is in agreement that sitting is a big concern, but I wondered how far the corporate world has really come in addressing the issue. So, I reached out to a few experts from Virgin Pulse/ShapeUp and  Active Working/ Get America Standing.

Check out what they had to say:

Pass or Fail? Corporate America’s Efforts to Counteract Health effects of prolonged sitting

Does Corporate America get a passing grade in combatting prolonged sitting?

Over the past few years numerous well publicized research studies have concluded that prolonged bouts of sitting, as is typical in office based work environments, significantly increase the risk of numerous serious and costly health conditions including: heart disease, diabetes, metabolic syndrome, obesity and cancer (J Levine, Mayo Clinic,  Annals of Internal Medicine, 1/2015, Biswas, Oh, Faulkner et al) Relatedly, studies show that sitting for several consecutive hours contributes to chronic back and neck pain, depression, weight gain and reduced mental acuity. In response to these studies health experts have recommended standing and moving every 60-90 minutes to alleviate the effects of sitting, and numerous solutions and tools have been developed to support in office movement such as walking meetings, movement reminder apps, sit-stand and treadmill desks, to mention a few. Yet, with all the evidence of the human toll, healthcare and productivity costs and a flood of proposed solutions, little has been revealed about corporate America’s progress in addressing this health crisis.  Are American companies investing financially, environmentally and culturally in changing the dynamic towards a more active workplace?

According to Gavin Bradley, founder of GetAmericaStanding.org the majority of American office workers sit well in excess of 6-8 hours a day during work.  However, Bradley does see progress occurring:  “The first and most important trend is increased awareness that sedentary behavior is in fact a problem in the workplace. Our specific objective has been to make clear that irrespective of what wellness solutions are available to an employee, sedentary behavior is a very separate matter.

This was the driver for Active Working™ to commission the first global expert recommendations on standing time for office workers (with the support of Public Health England), published by the British Journal for Sports Medicine in June 2015. We now have international consensus from health experts that we should be moving or standing 2 – 4 hours every day in the office, and that companies need to take on greater responsibility in supporting this or otherwise face the costs of reducing workplace health, engagement and productivity”.

Bradley’s organization will be holding their second annual On Your Feet Day in Great Britain and first for America and Canada on April 29^th, a campaign that is expected to engage over 2,000 employers and 1,000,000 employees in active working movement activities throughout the day.  Asked if On Your Feet Day has been a tipping point to adoption of office sit-stand solutions, Bradley replied “It’s more a starting point than a tipping point. We want employees to start somewhere and it can be fun and easy. Big problems are best tackled with small steps”

Get Standing’s primary mission is to get people to spend two hours of their work day NOT sitting.  While the company endorses the use of sit/stand desks, Bradley says there are other activities that can help people move for two hours during the work day such as: taking calls standing, walking around the office, holding standing or walking meetings, using the stairs instead of the lift, taking a lunch break. Simple stuff.”

Bradley continues that implementing Sit-Standing desks is often a first route, but without education to support their usage and help develop real behavior change, employers and employees do not fully realize the benefits of the investment.

When asked to provide a barometer on corporate investment in practical office movement solutions, Rajiv Kumar, M.D., President Virgin Pulse, Chief Medical Officer Virgin Pulse Institute and founder of ShapeUp, which recently joined forces with Virgin Pulse, replied “I have seen a growing interest in providing tangible in-office tools for employees who want to combat “sitting disease. This attention to prolonged sitting is a growing trend, and I have a lot of faith in its continued adoption. The fact is, unless organizations provide practical tools to combat sitting, nothing will change. No amount of educational material, articles, or tip sheets will offset the harmful effects of sitting unless environments are reoriented around movement and corporate cultures align themselves with health.”

Kumar noted that the growing popularity of ergonomics speaks to corporate commitment to building healthier work spaces, “We’re seeing a huge amount of interest in standing desks, treadmill desks, and in-office gyms that provide ways for employees to stand up, move, and be comfortable, all while staying productive and engaged  in work. That said, practical tools can be simple and low cost. For example, signage can go a long way! Like reminding employees to take the stairs”.

Technology including wearable devices, mobile office exercise apps and social wellness tools are helping individuals stay mindful of prolonged sitting, according to Kumar. Such devices nudge users to move and in some cases lead them through simple 1-2 minute in office exercises.  Such solutions are simple and cost effective to deploy and can complement ergonomic solutions.

According to both Bradley and Kumar, investment in sit-stand solutions, devices and programs is only the first step in moving the needle against prolonged sitting. Instilling a culture of health is the only sure pathway to changing behavior.

“As far as the employer is concerned, they need to create a culture which does not accept prolonged and excessive sedentary behavior”, says Bradley.

Similarly, Kumar reinforced that “The first step in adopting a culture of health comes from organizational leaders and executives. You have to give employees the permission to move, step away from their desks, work flexibly, and incorporate their physical health into their work life if you want to move the needle on health outcomes. Any and all workplace exercise programs will fail if managers, leaders, and executives expect their employees to be at their computers every minute of every day. That’s why adoption and use of workplace wellbeing and exercise programs isn’t merely a question of promotion or marketing, it’s a true cultural shift. The fastest way to make that shift is to have executives and managers lead by example”

In assessing Corporate America’s success in combatting prolonged sitting, Bradley says “Since our Get Standing”] campaigns started in March 2014, we have seen penetration of sit-stand desks amongst office workers double from 1% to 2%. However we are still VERY far behind parts of Scandinavia where 90% of office workers have height adjustable sit-stand desks”.

So, is Corporate America making the grade in combatting prolonged sitting?  According to these key experts, the answer is they’re making headway and learning, maybe a C+ trending upward. There’s still a long way to go toward providing the workforce the tools and instilling a culture of movement before earning an A and moving the needle on avoiding the negative health effects of sitting.

You can take control of your own health and avoid prolonged sitting with our Got A Minute For Your Health mobile app on the Itunes App Store.

 It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don't need any equipment or fitness expertise.  Just stand up in front of your chair and get started.

Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core,  while also improving balance and stability and increasing circulation.

When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.

Just one minute of exercise can make a big difference and increase your energy and concentration.

So take a minute now and join me with the following exercise video for a great total health exercise :  Got A Minute For Your Health Chair Squats

If you cant access the video, here's the drill:

1. Stand about 6-12" in front of your chair (make sure the chair is secure and wont roll away)
2. Feet hip to shoulder width with toes & knees pointing straight forward
3. Engage your abs by pulling your belly button in toward your spine ( a deep exhale helps)
4. Slowly, slowly lower down until your butt lightly touches the chair (don't sit all the way down, that's cheating!)
5. Lead with your butt on the way down trying to keep the torso as tall as possible (its not about bending at the waist!)
6. Then press through your heels and squeeze your glutes to come back up to standing.. and repeat for 30 seconds to 1 minute.
   

   Lead with the butt and keep torso as vertical as possible

Its not a race,  control is key.  Also make sure you're knees aren't jutting past your toes as you bend.
If they are,  move another few inches forward away from your chair.

That's it, you're finished!  Maybe throw in a quick quad stretch (standing bend one knee & grasp foot or ankle taking foot to your butt & hold for 15 secs, switch sides)

While most of us are aware that when we think we look good we also feel good, more empowered.  That's why we pick our favorite suit, tie or dress for big meetings, presentations and special occasions.  Likewise, when we feel good physically and mentally we're also more productive.  So it should be no surprise that workplace wellness programs not only improve employee health and reduce healthcare costs, they also increase productivity.

Wellness programs that address fitness and nutrition can reduce absenteeism, improve energy levels and reduce stress,  which all facilitate greater focus, concentration and contentment at work.

This insightful  infographic from Medifit really sums up today's employee health risks and the need for and value of workplace wellness programs .

Short is in! Short workouts that is. Ten minutes, even as few as 1-2 minutes of physical activity yields significant health benefits! Experts generally recommend that adults get at least 75-150 minutes per week of moderate to vigorous physical activity. However, studies show that doing so in short intervals of 10 minutes or so can be equally as effective as fewer long workouts.

In fact, some research shows that doing shorter but more consistent workouts can yield dramatic results. Given that the number one road block to getting exercise is TIME, this is awesome news.

Long workouts, like long business meetings, can be boring, intimidating and lead us to distraction such that we’re not giving our best to the task. So, again like with business meetings, short and focused bouts of exercise can be a more effective approach! It may be challenging to find the time and motivation for a 30-60 minute cardio workout, but doing 2-3 activities for 10-15 minutes each throughout the day is far more convenient, can have equal or greater effect and is less mentally intimidating!

“Ten minutes of physical activity here and 10 minutes here really does add up. Seeking out those opportunities to be active truly makes a difference in your health” says Brad Cardinal, co director of the sport and exercise physiology program at Oregon State and co-author of a study comparing the effects of short vs long duration exercise. The bottom line is that whether you exercise for 1 minute, 10 minutes or an hour, getting some exercise is better than none, and the effects of short duration bouts of exercise are additive. Woo Hoo!

"Got A Minute For Your Health" 1 Minute Workout VIdeos

And even shorter exercise bouts are effective too. You may be amazed at what a great workout you can get over the course of a day by doing periodic 1-2 minute exercises right at your desk at work. A few desk push-ups in the AM, 15 chair squats before lunch and some calf raises in the afternoon can strengthen and tone your muscles with virtually no interruption in your day. Prolonged sitting is bad for your back, hip flexors and blood flow. Its important to get up and move around for a minute or 2 every 1-2 hours during the work day.

10 Minute Cardio Boot Camp Workout

For a more thorough workout, try 10-15 minute high intensity (or moderate depending on your physical condition) exercise routines like cardio boot campsthat use fast paced body weight exercises.   I did some burpees and squat jumping jacks in Central Park today and my heart was pumping! These short bursts of exercise get your heart rate going, burn fat and tone your muscles, and it may be intense but its over quick!

Summary of Benefits of Short Duration Exercise:

• Tone & Strengthen Muscles
• Stretch & Alleviate Tight Muscles
• Increase Blood Flow
• Reduce Stress
• Increase Energy and Focus
• Burn Fat
• Time Management
• Adherence (less skipped workouts)

And don’t forget activities like a brisk walk of the dog, yard work, walking or cycling to work all count towards getting that 30 minutes of cardio work per day!

Got a few minutes for your health?

  Your TO DO list will never be empty.  Your email box is overflowing and the phone calls and texts are relentless.

Your low back hurts, your legs are stiff and you feel 2 inches shorter from constant hunching over your laptop.

And when was the last time you just talked to your friends and family without checking your phone for work stuff?

Its time to turn off the Blackberry,  leave the I-Phone on the counter and give yourself some real down time.

Technology is wonderful but its contributing to increased levels of workplace stress and burnout.  We need more movement and exercise during the day,  real breaks for lunch and allow ourselves time to turn work off and focus on ourselves, family, friends and fun.

Research indicates that to help maintain our health, energy and motivation we should get up and move for at least 60-90 seconds each hour during the waking hours.  Not only can a little exercise during the workday help alleviate stress but it can combat the effects of prolonged sitting and contribute to toning your muscles.

Incorporate "Got A Minute For Your Health" 1-2 minute exercise videos into your work day for a happier healthier you!

   Whether your new to exercise or a fitness devotee, as little as 1 minute of movement can make a difference in how you feel.

Most of us spend a good part of the day sitting at a desk.  Prolonged sitting however can compromise circulation, cause postural problems and result in low back and other pain.

Getting up and moving throughout the day is a great way to combat the effects of prolonged sitting,  energize your body and mind and tone your muscles. CoreFitnessByJana's new Got A Minute For Your Health 1-2 minute in office video series makes it easy to get up and move!

We all have to start somewhere... its just one minute.

For other tips on improving your health in a minute or less:

Healthier You in 60 Seconds

Happy to announce that we're launching Corporate Health & Wellness Fitness programs for small and mid size businesses.

I believe CoreFitnessByJana is uniquely qualified to deliver cost effective and accessible fitness solutions to space and budget constrained small businesses.  Because all CoreFitnessByJana workouts, whether online videos, in person group fitness classes or personal training, require little space or equipment they can be done virtually anywhere and anytime.

There is no need for an expensive in-house or local facility.  Our online video workouts accommodate work at home, remote and traveling employees as well as those in-office.  For businesses in NYC area, we're also offering on-site small group classes and training and employee discounts to Jana's local classes and private personal training.

The arguments for corporations of any size to implement health and wellness programs are very compelling:

Per recent study by American Journal of Health Prevention, wellness programs return $5 in savings for every $1 spent.  That's a hefty ROI!  In addition:

• Absenteeism reduced 27%
• Health Costs reduced 26%
• Workers Comp & Disability claims reduced 32%

And other studies indicate improved employee morale and retention.

Health insurance costs for employers and individuals are climbing.  Days of productivity lost to illnesses (obesity, diabetes, high blood pressure, heart disease) that could be avoided or managed with healthier lifestyle choices are skyrocketing.  While getting fit and making positive lifestyle choices is ultimately the individual's responsibility, businesses have a huge stake in the game and are major influencers of behavior. In a study conducted by Virgin HealthMiles, 75% of employees surveyed said they would be more apt to adopt healthful lifestyle behaviors if their colleagues did as well, while 60% indicated they would adopt such behaviors if company executives were leading by example.

The need is evident, the ROI is proven and now the resources are available to easily and cost effectively implement workplace wellness and fitness programs.

As Corporate Execs, its time for YOU to lead by example and deliver solutions that work for all your employees. They are your most valuable resource!

For more info on CoreFitnessByJana Corporate Health & Wellness programs contact:

jana@CoreFitnessByJana.com