Transcription
Sit & Stand ErgonomicsDelia Treaster, Ph.D., CPEBWC Ergonomic Technical AdvisorColumbus Service OfficeDelia.T.1@bwc.state.oh.us(614) 202-3519
The problem with sitting
Physiology of Inactivityo Sitting 8-11 hours/day: 15% morelikely to die than if sit for fewer hours.o Sitting 11 hours/day: 40% more likelyto die from any cause.3
Physiology of Inactivityo Sitting 8-11 hours/day: 15% morelikely to die than if sit for fewer hours.Sitting:o Sitting 11 hours/day: 40% more likelyTheSmokingto dieNewfrom any cause.4
Inactivity Physiology1. Changes in enzyme activity2. Changes in gene expression3. Changes in glucose and insulin5
1. Lipoprotein Lipase (LPL)o Water-soluble enzymeo Breaks down triglycerides(Most common form of fat)o Affects uptake of triglycerideso Found in heart, muscle and fat6
glyceridesHeart drawing: www.tiesworks.com7
LPLAffected by activity of skeletal musclesInactiveActiveo Not movingo Movingo Sitting/lying downo Standing, walkingo Little/no contraction inskeletal muscleso Contraction of skeletalmuscleso NOT necessarily “exercise”o Low-intensity physical activity(LIPA)8
Muscle LPL Activity in RatsHamilton, MT; Hamilton, DG and Zderic, TW. Diabetes. 20079
Triglyceride uptake in skeletal muscles100%80%80% decrease60%40%20%0%ActiveInactiveHamilton, MT; Hamilton, DG and Zderic, TW. Diabetes. 200710
HDL Cholesterol (mg/dL)6025% decrease50403020100ActiveInactiveHamilton, MT; Hamilton, DG and Zderic, TW. Diabetes. 200711
o Decrease beginsafter four hours ofinactivity.o Steepest drop isbetween four to sixhours.o LPL activitycontinues todecrease up to 18hours.Hamilton, MT; Hamilton, DG and Zderic, TW. Diabetes. 200712
Inactivity Physiology1. Changes in enzyme activity2. Changes in gene expression3. Changes in glucose and insulin13
2. LPP1 (Gene in SkeletalMuscle)o One of many genes that regulates blood flowwithin muscleso Also involved in blood clottingo Turned on/off by physical activity/inactivityo Suppressed after hours of sittingo Exercise – not effective countermeasure14
Inactivity and DVTo Deep Vein Thrombosis (DVT)o 1/1000 adults at risk for DVTin U.S.15
DVT and Pulmonary Embolismo 60,000 - 100,000 deaths dueto DVT/PE (CDC)o 95% of pulmonary embolismcases caused by DVTIllustration: NIH16
LPP1 expression in human skeletal muscle120%% of Standing Control100%80%60%40%20%0%% of ControlStanding (Control)1 day sitting15 days sitting100%41%49%15 days sitting exercise49%16 days sitting 1 daystanding56%Zderic, TW; Hamilton, MT. Lipids in Health and Disease, 201217
Inactivity Physiology1. Changes in enzyme activity2. Changes in gene expression3. Changes in glucose and insulin18
3. Glucose and Insulino 19 Adults, 45-65 yrs.o BMI: 25o Drink 760 calorieso 3 test conditions: 5 hrs sitting, uninterrupted (control) 5 hrs sitting, 2 min. light walk every 20 min. 5 hrs sitting, 2 min. moderate walk every 20 min.19
Uninterrupted SittingSittingSitting (steady state)-2 hr-1 hr0 hr1hr2 hr3 hr4 hr5 hrBlood drawDrink20
Sitting with BreaksWalking (20 min)Sitting (steady state)2 min. walk-2 hr-1 hr0 hr1hr2 hr3 hr4 hr5 hrBlood drawDrink21
Glucose Levels24% difference22
Insulin Levels23% difference23
The problem with standing24
Prolonged Standingo Feet swello Varicose veinso Back pain Foot rest25
What about Sit/Stand Desks?26
What about Treadmill Desks?27
What about Ball Chairs?28
What about Reclining Workstations?29
What about Reclining Workstations?30
Moderation is the keyo Avoid prolonged sitting or standingo Walk around slowly but frequentlyo A little goes a long way31
SuggestionsAt Worko Stand up/walk when onphone (cordless)o Stand up when readingonline (emails, webpages, documents)o Put printer further awayo Use small water bottles orcups & fill them frequentlyGoal: 5 min/hour32
SuggestionsAt Worko Walk and Talk Walking meetings33
SuggestionsAt Worko Walk and Talk Walking meetings Instead of email34
SuggestionsAt Worko Walk and Talk Walking meetings Instead of emailo Set reminders to get up(computer, smart phone)o Take Stand & Stretchbreakso Don’t eat lunch at desk!Goal: 5 min/hour35
SuggestionsAt Homeo Walk in evenings & onweekends (dogs are good)o Lose the TV remoteo Stand up during commercialso Cook from scratch (stand)o Do yard work – manuallyo Goal: 10-20 min/hour36
Summaryo Physical activity affects: Trigycleride levels Blood flow/blood clotting Glucose and insulino Time, not intensity37
Summaryo Don’t focus only on exercise timeo Don’t ignore sitting timeo Both too much sitting and too little exercise areto blame.38
Questions?39
Jul 12, 2018 · Sit & Stand Ergonomics Delia Treaster, Ph.D., CPE BWC Ergonomic Technical Advisor Columbu
