9 to 5 Wellness
Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work?
Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:
🌟 What has helped their organizations gain a competitive advantage?
🌟 How they see the future of employee wellbeing?
🌟 Misunderstandings that are out in the corporate market today
🌟 Advice to other leaders to create a happier, healthier, and more productive workplace
Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.
9 to 5 Wellness
Sitting or Standing - Finding the Balance at Desk
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
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Welcome to the Nine to Five Wellness Podcast, a show about corporate wellness solutions with innovators and forward-thinking leaders who are at the forefront of the workplace wellness movement. I'm your host, Aisha Tahir.
Hello, welcome to episode number 108 of the Nine to Five Wellness Podcast. So today's episode is the first one of the Wellness Wednesday series. Wondering what that is. I'll be sharing brief wellness tips on Wednesdays with you guys on this podcast. Something that you can implement right away. My goal is to keep these episodes short and sweet. So here is the first Wellness Wednesday episode for you.
Today we are tackling the sweet spot of desk jobs, which is. Sitting too much. Most of us know that sitting is bad for us. We also are familiar with the term probably sitting is the new smoking, but standing for eight hours straight is just as bad. So we are going to find the sweet spot of alternating between sitting and standing. Now, when we say sitting, is the new smoking the real enemy isn't just the chair. Staying in any one position for too long.
Research from Mayo Clinic suggests that sitting for eight plus hours a day is as harmful to your cardiovascular health as smoking. But standing all day can lead to varicose veins and lower back strain. Prolonged sitting or standing causes muscle tension. It restricts joint fluid circulation, which causes stiffness and leads to neck, back, and hip pain, and that's not all remaining in one position, especially sitting puts undue pressure on spinal discs, which can lead to herniation or degeneration.
It also leads to metabolic issues. Inactivity slows down metabolism, affecting the body's ability to regulate blood sugar, break down fat, and manage blood pressure. The magic happens in the transition. When you switch positions, you jumpstart your circulation and reengage your core.
It's all about the mix. Let's look at how to structure your day for more energy and less pain. there is an ideal ratio for sitting to standing.
There are two of them actually. So one is one to one ratio or two to one ratio. Research suggests that for every 30 to 60 minutes of sitting, you should stand for at least 15 to 30 minutes. So the one to one ratio rule is 30 minutes of sitting, followed by 30 minutes of standing. This is great for active high energy days.
If you need to do more focused work, then this other rule that you can apply is the two to one ratio rule. 45 minutes of sitting, followed by 15 to 20 minutes of standing and then transitioning to sitting again. This is a solid, sustainable starting point.
The main goal here is to simply avoid staying in one position for too long. I also recommend to my patients that you can make these transitions task-based. Like if you are attending a Zoom call or a virtual meeting, most probably
you don't have to focus too much or type on the keyboard so you can be standing at that time. While if you're doing some focused work, like drafting a report, or an email, then you can sit down. So you can do a task-based division. Here are some tips for sitting and standing with good form when sitting feet flat, knees bent at 90 degrees and monitor at eye level. When standing, keep your desk at elbow height. Do not slouch over your keyboard if you are on a hard floor.
A padded mat is a game changer. Shift your weight stretch, or do calf phrases. Don't just freeze in place. Want a pro tip for remembering to transition? Set a timer on your phone. When it goes off. Switch. Make the transition. That would make it automatic. Also, remember to start small.
Start by standing for just 15 minutes each day. Build up that stamina slowly.
So today's wellness tip is to set a timer, move your body and mix it up Between sitting and standing at desk, your spine will thank you.
Thanks for listening to the Nine to Five Wellness Podcast. Talk to you guys soon .
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