“Sitting is the new smoking,” said professor of neuropsychology Erik Scherder more than ten years ago. He states that more people die from the effects of too much than smoking. Yet nothing has changed in our seating behavior. According to the Central Bureau of Statistics (CBS), employees even sat down a little more than before: almost 9 hours per working day, of which more than 4.5 hours at work itself. ICT people and administrative forces are the most: up to 7.1 hours per working day.
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“The figures are shocking again,” says organizational psychologist at Berenschot Rik Duursma consultancy. But according to him it “happened before we really have it.” “It is an average day for the Dutch in the morning, taking the elevator or escalator in the morning, sitting on your office chair, sitting at the table in the canteen and from the desk back into the car and then plump down at home on the couch. Then you will be nine hours further.”
We are more than other countries around us
Telegraaf readers also think that less sitting should be stimulated, said a majority of the participants in the Stelling van de Dag last year: “The Netherlands has the most chased society in Europe, where employers do not give people time to move,” was one of the many reactions. This comment does not come out of the blue: we are the leader of Europe: the percentage of employees are more than twice as high here Like the EU average.
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Why we exercise so much less than in European countries around us, that is, according to Duursma, that we have a real knowledge economy, and knowledge workers are simply more. “We are also used to comfort in the Netherlands: we have lifts and lease cars. In fact, we have gone a bit in that area.”
He has to admit, in Spain the weather is nice and they go outside faster. “The work rhythm is also different: we have less lunch and have a Calvinist approach when it comes to work, or continue for a long time.”
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Excessive sitting time increases the risk of cardiovascular disease, type 2 diabetes and even some forms of cancer. The Health Council says that people who sit for more than eight hours a day and little exercise are 74% more likely to have cardiovascular disease. Health problems only reveal itself after years.
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According to Duursma, we make a massive error of estimation: “We mainly look at how successful, intelligent, motivated and competent an employee is, while lifestyle choice has on how someone functions. More exercise has a major effect on someone’s focus, mood and concentration. That provides much more on a BurnoTologist. The positive effect of a walk: it activates the creative center of the brain. “
How does Duursma stay in movement in work? “I, and with me a lot of colleagues, take the stairs to the sixth floor every day. You will see that if you do that with a few people, more people follow. It is a socially infectious effect. Meetings, work meetings: I do it all walking. Before the start of a consultation, colleagues have already put the hiking shoes on.
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Duursma’s team did a (voluntary) step challenge for the holidays, which, according to the organizational psychologist, also had a positive effect on people. “They really enjoyed it.”
Shared responsibility
The organizational psychologist calls healthy at work a shared responsibility of business and employees. “You can’t impose an employee anything, but you have to facilitate it.” As an example he mentions placing standing agencies. “But more exercise should also be routine in the workplace.”
Doing exercises behind the desk calls Duursma ‘fine’, but he calls hiking ‘a lot more effective’. “You can do that at different times in a day, because there is plenty to consult and call. Then you have much more movement gain.”
The RIVM and the WHO advise sitting for a long time regularly (every 30 min 1-2 min). Duursma keep on: sit for an hour and then move for 5 minutes.
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Prevent health problems? These tips can help:
Work standing
Standing more is the motto. In American research It states that employees who are at least thirty minutes during their working day are more often satisfied with their job (57%). Almost 1 in 4 employees who have become more at work, notes a positive change in their mental health, and 1 in 12 indicates that they make fewer mistakes.
Many activities can be carried out standing, polar bearing or on foot. Think of telephoning, catching up and meeting. Go for a standing office, sitting ball or even an office bike.
Put a trash, coffee machine and printer further
Put yourself on by putting things further away. Think of the printer, the coffee machine and the trash. Maybe you don’t make any friends with it: don’t get coffee for your colleagues, but let them walk yourself.
The trend is to drink water from large bottles. But it would be better to drink from small bottles or a glass, so that you have to walk to the tap more often.
Better to use lunch break
Recent research even shows that only fifty steps per day significantly reduces the risk of cardiovascular disease. Take the stairs instead of the escalator or lift and if you walk, keep your back straight.
Go for a walk and take your colleagues with you. Walk firmly and don’t stroll.
Fitness behind your desk
Small exercises can make a difference:
Span your abdominal or gluteal muscles for thirty seconds and let go. Repeat this a number of times.
Lift your feet a few centimeters from the floor and lower it to just above the floor. Repeat this a number of times.
Sit on your office chair, place your feet flat on the floor and relax your muscles. Then lift your heel as high as possible off the ground until you can’t continue, as if you want to stand on your toes. Lower your heels again, and repeat as much as you want.