Sedentary Risks
Why is it Important?
Just engaging in the recommended 150 minutes of physical activity per week is not enough, there is an increased risk of cardiovascular disease, obesity and diabetes if one sits for prolonged periods of time​
Some facts about sedentary behaviour:​
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For more information please visit: https://www.nhs.uk
People are found to be sedentary for over 1/2 of their waken day
Prolonged sedentary
time is harmful regardless of
physical
activity
Indicator for obesity: people who are obese are sedentary for at least 2 hrs longer
How to
Reduce Your Risk?
It is recommended that out of a 10-hour work shift, you should be standing 2-4 hours.
Hover over the boxes to find some ways to maximize your standing during the work day:
Periodic
Breaks
Every 30 mins stand up for 2 mins!
Prompts
for Breaks
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Phone prompts
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Computer prompts
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Sticky notes
Walking
or Standing Meetings
To get moving!
Physical Changes to Workspace
Move objects, such as printers, water stations and bins further away
so you must get up to
use them!
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Things to consider outside of the workday to minimize sitting time:
Time watching television
Time watching television
Time using
the computer
Time using
the computer
Time reading
or doing work
Time reading
or doing work
Travel time
and mode of transportation
Travel time
and mode of transportation
For more information please visit: https://www.nhs.uk
Repetitive Strain
What is Repetitive Strain Injury?
Repetitive strain injury (RSI) is a common injury developed in office workers. It is pain felt in muscles, nerves and tendons caused by repetitive movements, poor posture and overuse. It mainly affects the upper body including the arms, elbows, wrists, hands, neck and shoulders.
Common symptoms of RSI include:
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​Pain
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Aching
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Stuffness
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Throbbing
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Tingling
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Tenderness
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Numberness
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Weakness
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Cramp
RSI starts with small niggling pains, which are usually left untreated and then develop into worse RSI conditions. It is best to identify the beginning stages of RSI quickly as RSI can result in lengthy periods of pain and time off work.
If you think you suffer from RSI, please see a health care professional.
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For more information about RSI please visit: https://www.nhs.uk
How to Prevent it?
It has been identified that being physically active and reducing repetitive actions decreases the risk of developing RSI.
Hover over the boxes below for some ideas to help you prevent the development of RSI:
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Take regular
short breaks
Use phone or computer prompts to remind you to take a break!
Mix up your
work activities
Switch the level you are lifting at or switch between standing and sitting for a bit
Be active during your breaks
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Take a walk at lunch
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Walk to and from work
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take the stairs instead of the lift