Nick Lula's Standing Desk

6/10/2016

By Dr. Elizabeth George

Usually you hear me talk about the research behind whole foods plant based eating and the many different benefits we’ve seen from our Healthy Eating Adventures. 80% of chronic diseases (and many acute diseases as well) are the result of a lifestyle out of sync with our natural design. Putting in the whole foods is key to making our complex body system work, repair, re-grow. Another aspect of lifestyle is, of course, the physical activity we get. And in today’s world of commuting to work, sitting hunched over a computer or other desk jobs or playing video games and watching reality shows, actual physical activity is very much limited. All this is in stark contrast to the at least 8 miles a day our distant ancestors used to get as they gathered their food.

We’re all familiar with the recommendation to get 150 minutes at least of brisk activity a week – or 30 minutes 5 days a week; by brisk we mean enough to increase your heart rate and have you breathe faster. This will provide roughly a 50% reduction in the risk of heart attacks, strokes, diabetes, alzheimers, Stepping it up to more exercise and more intense adds additional risk reduction.

But now there is a new twist on the role of physical activity in wellness. Two recent articles (well really many, but I’ll go over 2) are noteworthy. Health care providers are saying, “Sitting is the New Smoking”

A report last year in the Annals of Internal Medicine described a meta-analysis of published research to quantitatively evaluate the association between adults' sedentary time and health outcomes. It concluded that sitting for prolonged periods increases risk for heart disease, diabetes, cancer and death, even among people who exercise regularly. Yes, heading to the gym at the end of the day still has the benefits noted above. However, someone who sits all day and exercises, has greater risk for heart attack, for example, than someone who has a job where he/she moves around and also exercises the 150 minutes.

Another study makes it clear that protracted sitting simply is a problem – and not just because you burn fewer calories. A study reported at recent American Heart Association scientific sessions, showed significant improvement in blood pressure when the 8 hour work day was interrupted for 3 minutes every 30 minutes. Participants’ baseline blood pressures were measured throughout their usual sitting workday. On another day they rose from their desks every 30 minutes for 3 minutes of walking down the hall at a 2- mph pace. On yet another day they stood up every 30 minutes and did 3 minutes of simple resistance activities at their desks – half squats, knee raises, calf stretches (what could be simpler?).

Blood pressures were measured eight times per day. At the end of the light-walking day, subjects’ blood pressure was on average 14/8 mm Hg lower than on the uninterrupted sitting day. On the simple resistance activity day, it was 16/10 mm Hg lower. Once again – a lifestyle change can give you a comparable result to a blood pressure pill – without side affects and no co-pay!!

I don’t want to make this article to long – but real quick – there’s another study of similar design in diabetics that showed improved glucose control and better insulin function with just this simple shift to standing up every 30 minutes and moving around!! So simply put, sedentary jobs are risky!! People with sedentary jobs, or sedentary lifestyle should get up every 30 minutes and move for 3 minutes – to reduce risk of heart disease, diabetes and cancer.

So, you might be asking, what’s this about “Nick Iula’s Standing Desk”? Today Patti Nitterhouse and I went to Shippensburg University to enjoy Roberta’s dreamy art show “How’s the Weather?” Looking at her artwork, you feel like you’re right there in the painting. Afterward, we went to the dining hall for lunch. Yes, the public is welcome. Nick was there, so we got to rave to him about our delicious meal AND he got to proudly show us the “standing desk” he had created for his computer in his office - so he can stand, walk in place, move while he designs those delicious menus for the whole school. No wonder he has more energy and glow than ever!!