Sitting for long periods of time is an inescapable fact of life for many leaders.
One downside of an increased dependence on virtual calls and meetings is equal dependence on a sedentary work style.
The dangers posed by sitting for extended periods are well-known. Prolonged sitting is associated with an increased risk of chronic diseases, weight gain, back pain, increased risk of depression and anxiety, and the potential for blood clots in the legs.
Because leg muscles serve as regulators of blood sugar levels and have a tremendous impact on circulation, sitting for long periods can also increase inflammation throughout the body.
The bottom line is that sitting is a killer. Leaders who sit for long periods eventually suffer the consequences.
To fight against too much sitting, many leaders have turned to stand-up desks and work standing instead of being perched behind a table.
But standing comes with its own challenges, including fatigue, fidgeting while talking, and joint pain. To offset the negatives of sitting and standing, experts in the space advocate for a 20-8-2 rule: sit for 20 minutes, stand for 8 minutes, and walk for 2 minutes.
Other experts argue for creating a “culture of movement,” where leaders and team members take frequent breaks, learn to stretch while sitting and standing, schedule walk-and-talk meetings, and incorporate physical activity throughout the workday.
Technology can also help. Many wearable devices exist that can track activity and remind leaders to move.
Anyone who sits for four hours or more a day needs a strategy to combat the negative effects of this lack of movement. While there are no silver bullets, the smart call is to take breaks from sitting at least every 30 minutes. The 20-8-2 rule accomplishes this, but so does a smartphone reminder.
The real art of sitting is not to do it for too long. Commit to moving more often and you’ll find yourself in a more productive and healthier place.
