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Why and how height adjustable desks should be used
A typical desk job is the everyday norm for most of us,
and it means being inactive most of the day. However,
neither our bodies nor our physiques are made for this
inactivity. Studies show that sedentary behaviour leads
to lifestyle related diseases.
Using a sit-stand desk can reduce sedentary behaviour
significantly, decrease the risk of lifestyle related diseas-
es and increase our daily well-being.
This small brochure highlights why and how a height
adjustable desk should be used.Also, it gives you recom-
mendations how to get started and bring movement into
your workday.
Stand up and enjoy the reading.
LINAK DESKLINE®
Why it is important to use
your sit-stand desk!
Deskline move brochure_eng
FYI
Sitting or lying down while being awake, is classified as ‘sedentary’ behaviour.
You can be sedentary at work, school, home, when traveling or during leisure time.
Sedentary behaviour requires little energy expenditure.
We spend up to 12 hrs.a day sitting down
Sedentary behaviour – We are inactive most of the day
Sedentary sitting means “too much sitting“ – meaning too little physical exercise
60-70%
Sedentary
20-30%
Light
<5-10%
Moderate - Active
Height adjustable desks are an indispensable resource for achieving reductions
in sedentary behaviour.
How we spend the hours
The majority of hours awake are spent sedentary (around 60-70 percent).
Regular exercise is not enough
Even 30to 60 minutes of jogging
a day will not undo the amount of hours
sitting.
Recent research shows that sedentary
behaviour is independent of physical
activity. Meaning it is not enough to
exercise regularly – you also need
to spend less time sitting.
• 30% of ischaemic heart diseases 		
	 are caused by physical inactivity
•	27% of diabetes cases are caused 		
	 by physical inactivity
• Fatigue appears in the back and 		
	 neck muscles by slowing blood supply
• Breaking up your sitting with a short
	 walk can lower your blood sugar level by 		
	about 30%
• Physical inactivity is the 4th leading risk 		
	 factor for global mortality
•	95% of all back pains start through 		
	 inactivity, while only 5% of all back 		
	 pains begins with strenuous movement
Consequences of inactivity
Sitting – what happens when we sit too much
By getting up and out of your chair
throughout the day, you engage postural
muscles that “switch on”genes that are
essential to good health. When you sit all
day, your health goes into decline.
In the standing position the natural
curvature of the spine permits the body
to achieve a loading balance. Prolonged
sitting causes a steady compression on
the spinal discs that can contribute to
their premature degeneration.
Additionally, lower demands on the
circulatory system while sitting results in a
slow down of heart activity and blood flow
which accelerates fatigue.
According to scientists, when we sit the
“enzymes that are responsible for
“burning fat just shut down.” This
can lead to retention of fat, lower good
cholesterol and spark the overall reduction
in the metabolic rate.
Prolonged sitting reduces body movement
making muscles more likely to pull, cramp
or strain. It has been associated with a
high incidence of back complaints,
discomfort in the lower extremities and
increased muscle loading of the neck and
shoulder muscles.
A study of more than 73,000 women
reported that the risk of dying from
heart disease was nearly 3x higher
among people who sit the most compared
to those who sit the least.
5 steps to a healthier lifestyle
Get started!
- Obtain motivational tools to get you standing at your desk
- Rearrange the meeting room, stow away chairs
- Team up with colleagues for a joint effort
- Set realistic goals and reward great effort
Do not email
-talk face to
face
Go outside for
a break
Raise your
desk
Place the printer
away from
your desk
Walk & talk
We need a break from sitting down – and it starts today!
When you Sit: When you Stand:VS
..the risk of cardiovascular
diseases increases by
over time
..and actively move around,
you can reduce the risk of
cancer up to
..uninterrupted for more than
hours you counteract the
effect of 60 min exercise
..your muscle activity is almost
	x higher than
	 during sitting
..the enzymes that
help break down
fat drop by
..you burn up to
	 kcal more
	 per hour
compared to sitting
40% 25%
6 2.5
90%
50
Moving is living
Movement is preferred, so shift between sit and stand postures.
Standing 15 minutes per hour will…
We need a break from sitting down – and it starts today!
....reduce
obesity
....which cor-
responds to 6
full marathons
a year
....and make you
healthier and
happier
....increase
weight loss
....improve
mental
health
....and burn
20,000 more
calories a year
Stand up for your health
On average we are inactive 60-70%every day.
•	 Users of sit-stand workstations claim to
	 be more alert, task-driven and positive
•	 Research shows a direct link between
	 healthy employees and improved
	performance
•	 Meetings are kept short and efficient
•	 Better posture and reduced risk of back pain
•	 Higher energy levels, especially in the afternoons
Employees who use height adjustable desks 	
are 71% more focused, 66% more
productive and 33% less stressed.
Other research proves that using height
adjustable desks leads to improved work
productivity, quality, efficiency and a
greater sense of collaboration among groups
of employees.
Proven that productivity increases
Productivity at your desk increases 10-20%when standing.
Reduces sick days
Using height adjustable desks on a regular basis will reduce the number of sick days.Apply-
ing physical workplace activity programmes have proven to reduce sick days by up to 32
percent.
Case from a German medical
company, Dräger
Dräger Medical conducted staff
surveys 3 months after introducing
the desks and again after 6 years.
Results from the 3-month survey
revealed 65% of staff felt
their well-being had improved
at work as a result of the
standing desks, while 3% said it
had significantly improved. Similar
results were observed after 6 years
with 70% reporting improved
well-being at work despite a
significant increase in compu-
ter usage. Sickness absences of
staff who reported using the stand-
ing desks regularly decreased
significantly.
Do not replace prolonged sitting with prolonged standing
Misconceptions about the use of height adjustable desks have resulted in confusion.
It is not intended to sit nor stand up all day.
Effects of Prolonged Sitting:
•	 Discomfort in lower extremities
•	 Static muscle fatigue
•	 Increased spinal muscular activity and intradiscal pressure
•	 Increased muscle loading in the neck and shoulder muscles
•	 Decrease in muscle activity resulting in pain and/or spasms
People are made to move – moving is living
Effects of Prolonged Standing:
•	 Sore feet
•	 Swelling of the legs
•	 Varicose veins
•	 Static muscle fatigue
•	 Low back pain
•	 Stiffness in the neck and shoulders
Shift between sit and stand
It is recommended that desk users should progress towards:
Why should you shift between postures?
When we change between sit and stand during the day we adjust the amount
of load on the body and give specific body parts a chance to rest. Standing helps
switch on the enzymes that are responsible for good health, increases blood flow
to relieve fatigued muscles and permits the body to achieve a loading balance.
Just the act of going from sit to stand is great for your health. It forces
your body to work against gravity and keeps those skeletal muscles strong.
Standing also helps in the regulation of blood pressure.
h/day of standing It should be divided
into parts, sections of
min. per hour
How to get started
Important tips when using
a height adjustable desk:
1.
If you, for medical reasons,
are in doubt whether
you can stand for 5-15
minutes every hour,
you should consult your
physician
2.
Standing up while working
is a habit to which your
body needs to adjust.
Start by standing 5
minutes at a time
3.
It is important to vary
between sitting and
standing. Standing up all
day is not healthy either
– it is the variation that
matters
4.
Over time, stand 15
minutes every hour, ac-
cumulating to 2 hours
a day
5.
Make it part of your
daily work to shift
position
6 ergonomic tips to get started
Avoid strain
on your neck
and head
Make sure your
desk supports
the weight of
your arms
Have enough
workspace on
your desk
Take short
breaks and
walk away from
the desk
Wear shoes
that do not
hurt your
back
Avoid
prolonged
sitting - stand
up whenever
you can
Results are not achieved alone
It demands guidance and instructions to use a height adjustable desk.
More specifically:
•	 Training
•	 Coaching
•	 Tools
At LINAK we understand this, and have developed the
LINAK®
DESK CONTROL™
Software	
App
References
Calorie burner: How much better is
standing up than sitting?,
Magazine, BBC
Comfort at your Standing Desk,
Ann Hall, LinkedIn Pulse
Do you have ‘sitting disease’?,
Jennifer K. Nelson and Katherine
Zeratssky, MayoClinic, mayoclinic.org
Dr. Elizabeth Joy,
University of Utah’s Health Sciences
Center (Bush 2010), University of Utah
Ergo-plus.com
Executive Order on the Conditions
at Permanent Places of Work,
Morten Bergulf, Ove Hygum
Arbejdstilsynet, Denmark
Get Off Your Duff! Sitting Is the
‘New Smoking’,
Lorie Johnson, CBN News
Getting employees to use their sit to
stand desk,
Ann Hall, LinkedIn Pulse
How Much Coworker Socializing Is
Good For Your Career?,
Jacquelyn Smith, Forbes Leadership
How to Power Nap at Work,
Sylvia Marten, Spine-Health
Infographic: Sitting so much
should scare you,
Ergotron
Move a Little, Lose a Lot,
James Levine, Selene Yeager,Three Rivers
Press 2009
Musculoskeletal Disorders
and Workplace
Factors, National Institute for Occupation-
al Safety and Health National Center for
Biotechnology Information,The Council for
Health and Disease Prevention,American
Heart Association, Center for Disease
Control and Prevention
NationalJournal.com
New Paper: Prevalence and
Correlates of Sitting in Europeans,
Travis Saunders, Sedentary Behaviour
Research Network
Physical Inactivity and
Cardiovascular Disease,
Department of Health, New York State
Sedentary behaviour – one
definition to rule them all,
Travis Saunders, Sedentary Behaviour
Research Network
Sitting is the New Smoking- Even
for Runners,
Selene Yeager, Runner’s World
Sitting all day – what´s the
research behind the risks?
A research review of the risks
associated with sedentary / sitting
behavior,
Taylor, K., Green, N.,Wellnomics White
Paper
Sit-stand Workstations,
Büro Forum für bessere Büros,
www.buero-forum.de
Stand and deliver,
Jonathan Swan, Executive Style
Stand up and loose weight,
Hanna Tómasdóttir, LINAK
Top 10 Trends Influencing
Workplace Design,
HOK - Thought Leadership
The experience of musculoskeletal
discomfort amongst bank tellers
who just sit, just stand or sit and
stand at work,
Leon Staker,Andrea Roelofs, Curtin
University of Technology: Perth,Western
Australia
Workspace Design Trends To
Increase Your Productivity,
Vivian Giang, Fast Company
10 Trends in Office Design,
CCIM Institute
www.linak.com
www.movingdesks.com
MAM9-02-642-B-2016.08
Terms of use
For more information about LINAK products, please see www.linak.com.
All sales of LINAK products are subject to the Standard Terms of Sale and Delivery for
LINAK A/S, also available on www.linak.com. LINAK accepts no responsibility for possible
errors in catalogues, brochures, and other printed material. LINAK®
, the LINAK logotype
and Desk ControlTM
are trademarks of LINAK A/S. All rights reserved.

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Deskline move brochure_eng

  • 1. Why and how height adjustable desks should be used
  • 2. A typical desk job is the everyday norm for most of us, and it means being inactive most of the day. However, neither our bodies nor our physiques are made for this inactivity. Studies show that sedentary behaviour leads to lifestyle related diseases. Using a sit-stand desk can reduce sedentary behaviour significantly, decrease the risk of lifestyle related diseas- es and increase our daily well-being. This small brochure highlights why and how a height adjustable desk should be used.Also, it gives you recom- mendations how to get started and bring movement into your workday. Stand up and enjoy the reading. LINAK DESKLINE® Why it is important to use your sit-stand desk!
  • 4. FYI Sitting or lying down while being awake, is classified as ‘sedentary’ behaviour. You can be sedentary at work, school, home, when traveling or during leisure time. Sedentary behaviour requires little energy expenditure. We spend up to 12 hrs.a day sitting down Sedentary behaviour – We are inactive most of the day Sedentary sitting means “too much sitting“ – meaning too little physical exercise
  • 5. 60-70% Sedentary 20-30% Light <5-10% Moderate - Active Height adjustable desks are an indispensable resource for achieving reductions in sedentary behaviour. How we spend the hours The majority of hours awake are spent sedentary (around 60-70 percent).
  • 6. Regular exercise is not enough Even 30to 60 minutes of jogging a day will not undo the amount of hours sitting. Recent research shows that sedentary behaviour is independent of physical activity. Meaning it is not enough to exercise regularly – you also need to spend less time sitting.
  • 7. • 30% of ischaemic heart diseases are caused by physical inactivity • 27% of diabetes cases are caused by physical inactivity • Fatigue appears in the back and neck muscles by slowing blood supply • Breaking up your sitting with a short walk can lower your blood sugar level by about 30% • Physical inactivity is the 4th leading risk factor for global mortality • 95% of all back pains start through inactivity, while only 5% of all back pains begins with strenuous movement Consequences of inactivity
  • 8. Sitting – what happens when we sit too much By getting up and out of your chair throughout the day, you engage postural muscles that “switch on”genes that are essential to good health. When you sit all day, your health goes into decline. In the standing position the natural curvature of the spine permits the body to achieve a loading balance. Prolonged sitting causes a steady compression on the spinal discs that can contribute to their premature degeneration. Additionally, lower demands on the circulatory system while sitting results in a slow down of heart activity and blood flow which accelerates fatigue. According to scientists, when we sit the “enzymes that are responsible for “burning fat just shut down.” This can lead to retention of fat, lower good cholesterol and spark the overall reduction in the metabolic rate. Prolonged sitting reduces body movement making muscles more likely to pull, cramp or strain. It has been associated with a high incidence of back complaints, discomfort in the lower extremities and increased muscle loading of the neck and shoulder muscles. A study of more than 73,000 women reported that the risk of dying from heart disease was nearly 3x higher among people who sit the most compared to those who sit the least.
  • 9. 5 steps to a healthier lifestyle Get started! - Obtain motivational tools to get you standing at your desk - Rearrange the meeting room, stow away chairs - Team up with colleagues for a joint effort - Set realistic goals and reward great effort Do not email -talk face to face Go outside for a break Raise your desk Place the printer away from your desk Walk & talk
  • 10. We need a break from sitting down – and it starts today! When you Sit: When you Stand:VS ..the risk of cardiovascular diseases increases by over time ..and actively move around, you can reduce the risk of cancer up to ..uninterrupted for more than hours you counteract the effect of 60 min exercise ..your muscle activity is almost x higher than during sitting ..the enzymes that help break down fat drop by ..you burn up to kcal more per hour compared to sitting 40% 25% 6 2.5 90% 50 Moving is living Movement is preferred, so shift between sit and stand postures.
  • 11. Standing 15 minutes per hour will… We need a break from sitting down – and it starts today! ....reduce obesity ....which cor- responds to 6 full marathons a year ....and make you healthier and happier ....increase weight loss ....improve mental health ....and burn 20,000 more calories a year Stand up for your health On average we are inactive 60-70%every day.
  • 12. • Users of sit-stand workstations claim to be more alert, task-driven and positive • Research shows a direct link between healthy employees and improved performance • Meetings are kept short and efficient • Better posture and reduced risk of back pain • Higher energy levels, especially in the afternoons Employees who use height adjustable desks are 71% more focused, 66% more productive and 33% less stressed. Other research proves that using height adjustable desks leads to improved work productivity, quality, efficiency and a greater sense of collaboration among groups of employees. Proven that productivity increases Productivity at your desk increases 10-20%when standing.
  • 13. Reduces sick days Using height adjustable desks on a regular basis will reduce the number of sick days.Apply- ing physical workplace activity programmes have proven to reduce sick days by up to 32 percent. Case from a German medical company, Dräger Dräger Medical conducted staff surveys 3 months after introducing the desks and again after 6 years. Results from the 3-month survey revealed 65% of staff felt their well-being had improved at work as a result of the standing desks, while 3% said it had significantly improved. Similar results were observed after 6 years with 70% reporting improved well-being at work despite a significant increase in compu- ter usage. Sickness absences of staff who reported using the stand- ing desks regularly decreased significantly.
  • 14. Do not replace prolonged sitting with prolonged standing Misconceptions about the use of height adjustable desks have resulted in confusion. It is not intended to sit nor stand up all day. Effects of Prolonged Sitting: • Discomfort in lower extremities • Static muscle fatigue • Increased spinal muscular activity and intradiscal pressure • Increased muscle loading in the neck and shoulder muscles • Decrease in muscle activity resulting in pain and/or spasms People are made to move – moving is living Effects of Prolonged Standing: • Sore feet • Swelling of the legs • Varicose veins • Static muscle fatigue • Low back pain • Stiffness in the neck and shoulders
  • 15. Shift between sit and stand It is recommended that desk users should progress towards: Why should you shift between postures? When we change between sit and stand during the day we adjust the amount of load on the body and give specific body parts a chance to rest. Standing helps switch on the enzymes that are responsible for good health, increases blood flow to relieve fatigued muscles and permits the body to achieve a loading balance. Just the act of going from sit to stand is great for your health. It forces your body to work against gravity and keeps those skeletal muscles strong. Standing also helps in the regulation of blood pressure. h/day of standing It should be divided into parts, sections of min. per hour
  • 16. How to get started Important tips when using a height adjustable desk: 1. If you, for medical reasons, are in doubt whether you can stand for 5-15 minutes every hour, you should consult your physician 2. Standing up while working is a habit to which your body needs to adjust. Start by standing 5 minutes at a time 3. It is important to vary between sitting and standing. Standing up all day is not healthy either – it is the variation that matters 4. Over time, stand 15 minutes every hour, ac- cumulating to 2 hours a day 5. Make it part of your daily work to shift position
  • 17. 6 ergonomic tips to get started Avoid strain on your neck and head Make sure your desk supports the weight of your arms Have enough workspace on your desk Take short breaks and walk away from the desk Wear shoes that do not hurt your back Avoid prolonged sitting - stand up whenever you can
  • 18. Results are not achieved alone It demands guidance and instructions to use a height adjustable desk. More specifically: • Training • Coaching • Tools At LINAK we understand this, and have developed the LINAK® DESK CONTROL™ Software App
  • 19. References Calorie burner: How much better is standing up than sitting?, Magazine, BBC Comfort at your Standing Desk, Ann Hall, LinkedIn Pulse Do you have ‘sitting disease’?, Jennifer K. Nelson and Katherine Zeratssky, MayoClinic, mayoclinic.org Dr. Elizabeth Joy, University of Utah’s Health Sciences Center (Bush 2010), University of Utah Ergo-plus.com Executive Order on the Conditions at Permanent Places of Work, Morten Bergulf, Ove Hygum Arbejdstilsynet, Denmark Get Off Your Duff! Sitting Is the ‘New Smoking’, Lorie Johnson, CBN News Getting employees to use their sit to stand desk, Ann Hall, LinkedIn Pulse How Much Coworker Socializing Is Good For Your Career?, Jacquelyn Smith, Forbes Leadership How to Power Nap at Work, Sylvia Marten, Spine-Health Infographic: Sitting so much should scare you, Ergotron Move a Little, Lose a Lot, James Levine, Selene Yeager,Three Rivers Press 2009 Musculoskeletal Disorders and Workplace Factors, National Institute for Occupation- al Safety and Health National Center for Biotechnology Information,The Council for Health and Disease Prevention,American Heart Association, Center for Disease Control and Prevention NationalJournal.com New Paper: Prevalence and Correlates of Sitting in Europeans, Travis Saunders, Sedentary Behaviour Research Network Physical Inactivity and Cardiovascular Disease, Department of Health, New York State Sedentary behaviour – one definition to rule them all, Travis Saunders, Sedentary Behaviour Research Network Sitting is the New Smoking- Even for Runners, Selene Yeager, Runner’s World Sitting all day – what´s the research behind the risks? A research review of the risks associated with sedentary / sitting behavior, Taylor, K., Green, N.,Wellnomics White Paper Sit-stand Workstations, Büro Forum für bessere Büros, www.buero-forum.de Stand and deliver, Jonathan Swan, Executive Style Stand up and loose weight, Hanna Tómasdóttir, LINAK Top 10 Trends Influencing Workplace Design, HOK - Thought Leadership The experience of musculoskeletal discomfort amongst bank tellers who just sit, just stand or sit and stand at work, Leon Staker,Andrea Roelofs, Curtin University of Technology: Perth,Western Australia Workspace Design Trends To Increase Your Productivity, Vivian Giang, Fast Company 10 Trends in Office Design, CCIM Institute
  • 20. www.linak.com www.movingdesks.com MAM9-02-642-B-2016.08 Terms of use For more information about LINAK products, please see www.linak.com. All sales of LINAK products are subject to the Standard Terms of Sale and Delivery for LINAK A/S, also available on www.linak.com. LINAK accepts no responsibility for possible errors in catalogues, brochures, and other printed material. LINAK® , the LINAK logotype and Desk ControlTM are trademarks of LINAK A/S. All rights reserved.