Sitting at Work Infographic

While it may look harmless, sitting is a serious workplace health and safety issue.

EARS in line with shoulders
SHOULDERS back and relaxed, not rounded or elevated
BACK straight and supported, sitting upright or leaning
THIGHS and HIPS supported by a well-padded seat, parallel to the floor
FEET forward, fully supported by the footrest
HEAD level in line with the torso
FOREARMS, WRISTS and HANDS relaxed and straight
ELBOWS close to the body, bent between 90° and 120°

Tips to get you out of your seat

• Aim to decrease the amount of time you are sedentary by two to three hours over a 12-hour day.
• Find opportunities to incorporate physical activity in your daily life.
• Use an alarm, app or smart watch to remind yourself to move around for one to three minutes every half hour.
• Stand up when using the phone if possible.
• Stand up and stretch frequently during the course of your day.

What employers can do:

• Offer a variety of tasks to encourage physical movement.
• Incorporate 5 minute activity breaks for every 40-50 minutes of sitting.
• Provide education and training on the health hazards of prolonged sitting and how to improve working positions.
• Consider providing sit/stand workstations.
• Try walking or standing meetings.

Dangers of prolonged sitting

• Muscles are more likely to pull, cramp or strain
• Fatigue and tension in the back and neck muscles
• Steady compression on the spinal discs
• Decreased fitness
• Reduced heart and lung efficiency
• Digestive problems

The majority of full-time working adults in Canada are not getting enough physical activity and are spending 65-73% of their day sedentary.

Source: Statistics Canada, 2020