If you want workers to be more productive, don’t box them in. Instead, set them free. Ironically, that was the inventor of the cubicle’s original vision for the modern office. And, boy, did it backfire. In 1960, the late Robert Propst, the “Father of the Cubicle,” called the then modern office layout a “wasteland.” The Herman Miller office furniture pioneer said the “rat-maze boxes of offices” of the day sapped vitality, blocked talent and frustrated accomplishment. "It is the daily scene of unfulfilled intentions and failed effort,” he said.Related: All 100 Employees at This NYC Office Share One Gigantic DeskTo get sedentary corporate workers off their feet, freely swapping ideas more and, yes, doing more work, Propst and fellow designer George Nelson introduced the Action Office I in 1964. It was a customizable, multi-piece setup -- complete with standing desk, sitting desk, chair, footrest, table and shelf, among other features -- that encouraged movement. But the chic open-office furnishings were too expensive and difficult to assemble.
Sales lagged, and the product flopped.Related: 5 Ways to Turn Your Workstation Into a Workout StationFour years later came the cheaper, leaner version, the Action Office II -- the hellish cookie-cutter walled-work enclave that today fences in an estimated 40 million American employees, according to Nikil Saval, the author of Cubed: A Secret History of the Workplace. Even Propst ended up loathing his partitioned cubicles, complaining that “crass,” cost-cutting office managers missed the flexible, collaborative concept behind them and instead used them to “create hellholes.” Propst eventually came to condemn the “cubicle-izing” of workers as “monolithic insanity.” He went to his grave hating what he created.But no one hates cubicles more than those who have to work within their drab confines, day in, day out. Studies show that cubicle dwellers are some of the least happy office workers, often citing environmental temperature problems, lack of privacy and noisiness from neighboring workers.
Related: 8 Tips for Staying Healthy in an Open OfficeAs if you needed more fuel to work outside of the box, here are a few ways working in a cubicle is bad for your health and how to combat them:You’re probably sick of your cubicle, but did you know that your cubicle is probably making you sick? Indeed, the average cubicle desk, dirtier than any other area of your typical office, is home to “400 times more bacteria than the average toilet seat,” according to University of Arizona microbiologist Dr. Charles Gerba. Try not to think about that yummy tidbit the next time you chow down on a ham sandwich in your cube. Might we suggest regularly disinfecting your desk and everything on it, especially your keyboard and your smartphone?Related: 5 Reasons to Get Off Your Butt at WorkCubicles -- and the generic desks and chairs crammed in them -- are usually one sizes fits all. That’s kind of the whole point. The problem is that they aren’t tailored to our unique shapes and sizes, which leaves many of us slouching and often in pain.
Sitting with improper posture in a cramped cube all day puts us at risk of a host of musculoskeletal complications, including wrist, leg, neck, back and shoulder pain. Eye strain is also another common complaint.To keep chronic cubicle-induced aches and pains (and weight gain) at bay, be sure to get up, stretch and walk around about once every hour or so. Standing can help a 160-pound person burn around 150 calories an hour. That adds up to more than 1,000 calories if you stand up for eight hours.Related: 3 Easy Tricks for Getting Fit at the OfficeDoing “desk yoga” is also another option. Or, if your boss is open to it, you could replace your sitting desk with a trendy standing one, or even a biking desk. (If you feel so inclined, Pinterest has a whole page on building your own standing desk.) If neither is an option, a simple under-desk aerobic pedal machine will do the trick. You can even experiment with several different postures to boost your productivity.Related: This Desk Helps Keep You Healthy By 'Breathing'The typical cubicle worker sits for , dramatically increasing the risk of breast and colon cancer, type 2 diabetes, obesity, heart disease and the list goes depressingly on.
Worse, a study by the found that women and men who sat more than six hours a day were more likely to die than those who sat fewer than three hours a day, 37 percent and 18 percent respectively. Those figures skyrocket to 94 percent and 49 percent when combined with lack of physical activity.Unfortunately there’s no fast, easy fix. If standing up and briefly strolling around your office (inside or, better yet, outside) once an hour -- or even working out at work -- isn’t yielding enough positive health results, it might be time to consider work at an open, active office environment, perhaps even a desk-free environment.Related: Harvard Professor Crafts $50 Standing Desk That Can Fold Into Your Laptop Bag All SitesThis Site: Brain Imaging CenterPeopleMedicine--------------------------------------------Public HealthPharmacyDental MedicineNursingGraduate School Home>Research>Brain Imaging CenterFaculty and Staff MR pulse sequence design Guido K.W. Frank, MD Benzi Kluger, MD, MS
But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods. What Happens When You Sit for Too Long? Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day. The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge, and accounts for negative changes at the molecular level. According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting. As he wrote in Scientific American:1 “Sitting for long periods is bad because the human body was not designed to be idle.
I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design. Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too. For instance, sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half.” Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly. It takes a toll on your mental health, too. Women who sit more than seven hours per day were found to have a 47 percent higher risk of depression than women who sit four hours or less.2
There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. This is at least as important as regular exercise… and quite possibly even more so. Practically Speaking: 5 Tips for Better Health if You Work at a Computer You might be thinking this sounds good in theory… but how do you translate your seated computer job into a standing one? It’s easier than you might think. For starters, check out these essential tips for computer workers:3 If you’re lucky, your office may be one that has already implemented sit-stand workstations or even treadmill desks. Those who used such workstations easily replaced 25 percent of their sitting time with standing and boosted their well-being (while decreasing fatigue and appetite).4 But if you don’t have a specially designed desk, don’t let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get on your feet.
When I travel in hotels, I frequently use the mini fridge or simply turn the wastebasket upside down and put it on top of the desk, and it works just fine. Why simply stand up when you can move too? The treadmill desk, which was invented by Dr. Levine, is ideal for this, but again it’s not the only option. You can walk while you’re on the phone, walk to communicate with others in your office (instead of e-mailing), and even conduct walking meetings. 3. Monitor Your Screen Height Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome. 4. Imagine Your Head as a Bowling Ball Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead.
And while you’re at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine. 5. Try the “Pomodoro Technique” You know those little tomato-shaped (pomodoro is Italian for tomato) timers? Wind one up to 25 minutes (or set an online calculator). During this time, focus on your work intensely. When it goes off, take 5 minutes to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout. What’s It Really Like to Work While Standing? If you’re curious… just try it. Reactions tend to be mixed, at least initially, but if you stick with it you will be virtually guaranteed to experience benefits. The Guardian, for instance, recently featured an article with a first-hand account of working while standing, and the author wasn’t impressed. He said “standing up to work felt like a horrible punishment” and lead to aches and decreased productivity.5 I couldn’t disagree more, but I will say that standing all day takes some adjustment.
However, many people feel better almost immediately. As one worker who uses an adjustable-height work desk told TIME:6 “I definitely feel healthier standing while working as it causes me to be more focused on my posture and ‘hold’ myself better in terms of my stomach and shoulders especially.” Personally, standing more has worked wonders for me. I used to recommend intermittent movement, or standing up about once every 15 minutes, as a way to counteract the ill effects of sitting. Now, I’ve found an even better strategy, which is simply not sitting. I used to sit for 12 to 14 hours a day. Now, I strive to sit for less than one hour a day. After I made this change, the back pain that I have struggled with for decades (and tried many different methods to relieve without lasting success) has disappeared. In addition to not sitting, I typically walk about 15,000 steps a day, in addition to, not in place of, my regular exercise program. I believe this combination of exercise, non-exercise activities like walking 10,000 steps a day, along with avoiding sitting whenever possible is the key to being really fit and enjoying a pain-free and joyful life.
You’re Not a Prisoner to Your Chair If you’re still sitting down while reading this… now’s your chance – stand up! As Dr. Levine said: “We live amid a sea of killer chairs: adjustable, swivel, recliner, wing, club, chaise longue, sofa, arm, four-legged, three-legged, wood, leather, plastic, car, plane, train, dining and bar. That's the bad news. The good news is that you do not have to use them.” Many progressive workplaces are helping employees to stand and move more during the day. For instance, some corporations encourage “walk-and-talk” meetings and e-mail-free work zones, and offer standing workstations and treadmill desks. But if yours isn’t among them, take matters into your own hands. You may be used to sitting down when you get to work, but try, for a day, standing up instead. One day can turn into the next and the next, but please be patient and stick with it. Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic.7 Once you get to this point, you’ll likely already be reaping the many rewards of not sitting, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease.