If you spend most of your working day sitting at a desk, it’s worth taking a moment to think about how that setup is affecting your body. Sitting for long stretches might seem harmless, but over time, it can have a real impact on your health. The good news is that there are simple ways to reduce those risks, and it all starts with creating a more supportive, ergonomic workstation. The team here at OFS can help with that, and we’ll discuss it here in this guide.
What does sitting all day do to your health?
It’s unfortunate for the many sedentary job workers out there, but prolonged periods of sitting can have a fair few negative effects on your health if you’re not using the proper furniture.
According to the Mayo Clinic, extended sitting (8 hours or more per day) has been linked to obesity and metabolic syndrome, which is a cluster of conditions including high blood sugar, increased blood pressure, excess body fat around your middle, and unhealthy levels of cholesterol. These conditions can even contribute towards the increase of a person’s risk of death from cardiovascular disease and cancer. This is why it’s so important to really take notice of how much you’re sitting each day.
What can we do about these effects?
The good news is that 60 to 75 minutes of moderate-intensity physical activity per day can help offset those negative effects. This could include a brisk walk or gentle cycle - something that gets your heart rate up but still allows you to talk without running out of breath. Thankfully, even something as small as regularly standing up to work can help prevent these health conditions.
However, there are still periods when we’re required to sit. To ensure the body is supported as well as it can be and to help avoid skeletal issues, poor blood circulation, aches and pains, and even mental health issues, consider an ergonomic workstation.
How to create a workstation that supports your physical health
An ergonomic workstation is perfect for supporting your body in a positive way when it’s affected by prolonged sitting during the workday. While it won’t cure everything, it can certainly do its bit in mitigating the risks that come with sitting for eight hours for five days per week.
Setting up a station that supports your back, hips and neck while allowing you to stand regularly while not disrupting your workflow is crucial to a happy, healthy, and productive workday. To do this, you’ll need an ergonomic office chair and a standing desk.
Ergonomic desk chairs
An ergonomic desk chair is designed to support your body in all the right places while you’re sitting down for long stretches, just like your 9 to 5 office job. It helps keep your spine in a natural position, eases pressure on your hips, and encourages better posture - all things that standard chairs fall short on.
This kind of support can really make a difference if you’re sitting for hours each day, reducing the risk of lower back pain, shoulder tension, and poor circulation. It’s all about helping your body stay aligned and comfortable, which in turn can help you stay more focused and less fatigued.
The Aeron Chair by industry leaders Herman Miller is a fantastic example of a desk chair that supports you while you sit. Designed by experts in ergonomics, this office chair will provide an incredibly comfortable seating experience, all while supporting your body and spine.
Sit stand desks
A sit stand desk gives you the flexibility to alternate between sitting and standing during your workday, without disrupting your flow. This movement is great for boosting circulation, easing pressure on your spine, and helping you stay more alert.
As we’ve mentioned, sitting all day can lead to several issues: stiffness, poor posture and even long-term health concerns. A height-adjustable desk makes it easier to break those habits. By standing for part of the day, you’re giving your body the chance to move more, which helps keep muscles engaged and reduces the impact of prolonged sitting.
Choose a standing desk that works beyond the simple up and down motion. The Advance Desk from Lavoro comes complete with a dual motor system, anti-collision technology, and a Bluetooth control app.
The 20 8 2 rule
The Mayo Clinic says that even standing for a short period of time every 30 minutes can help. This falls into what is known as the 20 8 2 rule.
This rule is simple to follow and incredibly beneficial for your body when you stay seated for long stretches of time. Coined by ergonomics professor Dr Alan Hedge, this rule is ideal for improving your posture and mitigating the risks associated with too much sitting.
All you need to do is:
Sit for 20 minutes
Stand for 8 minutes
Move or walk for 2 minutes
A rule like this, though the steps are straightforward, can be hard to follow without disrupting your workday if you don’t have a standing desk. Being able to continue working while standing is made possible by sit stand desks, enabling you to follow the 20 8 2 rule without interrupting your work.
Can ergonomic workstations help your mental health?
It’s not just your body that benefits from an ergonomic setup - your mind can too. Being uncomfortable at your desk can be a constant distraction, and over time, poor posture or physical strain can wear down your focus and energy levels. Think about a day you’ve spent slumped in front of your desktop screen and how you felt after: probably with a fair few aches and a bad mood.
When your workspace works with you, not against you, it’s easier to stay clear-headed and productive. Small tweaks to your desk and chair setup can help reduce stress, prevent burnout, and support a more positive mindset throughout the day.
Build your workstation with Office Furniture Scene
The reality is, most of us can’t avoid sitting down for work, but we can take steps to make it healthier. From supporting your spine with the right chair to building movement into your routine with a sit stand desk, a well-designed workstation makes all the difference.
At OFS, we’re here to help you create a setup that looks after your health without compromising how you work. If you're ready to rethink your workspace, we're ready to lend a hand. Give us a call on 01603 722483 or email us at info@officefurniturescene.co.uk
