Taking Charge of Our Health

In our modern lives, an increasing amount of time is spent firmly planted in a chair. According to the Department of Health and Aged Care, over 44% of the Australian workforce is desk-bound, constituting nearly half of the working population across the nation.

This revelation prompts a crucial question:

‘How much of our daily lives are we actually spending on our chairs’?

Reflecting on my own experiences during my workaholic days, I pondered the breakdown of an average day:

• 30-60 minutes: commuting to work by car or public transport
• 408 minutes: over 80% of the day spent seated at a computer or in meetings (based on an 8.5-hour workday)
• 30-50 minutes: lunch, either seated at the desk or grabbing a quick bite in a local café
• 40-75 minutes: commuting back home
• 20-40 minutes: dinner
• 120 minutes: leisure activities such as watching TV, playing computer games, or tackling extra work brought home

Taking a conservative estimate, this adds up to approximately 730 minutes a day spent sitting. With each day comprising 1440 minutes, that leaves a mere 710 minutes for essential activities like sleep, exercise, showering, and cooking.

The World Health Organization recommends that adults aged 18-65 engage in 150-300 minutes of moderate physical activity per week, including muscle-strengthening exercises twice a week for 30-50 minutes. This guideline extends to those aged 65 and above.

Ironically, as someone who teaches Chair Yoga and Chair Exercise, I’ve witnessed the transformative effects of a 60-minute Chair Yoga session on individuals who spend their day glued to a computer screen. Even for those without mobility issues, I suggest incorporating aerobic activities like walking or swimming into their routine, with a special emphasis on aquatic exercise.

Considering the health recommendations, many are familiar with the advice circulating in memes encouraging the setting of alarms to prompt short breaks from the computer every hour.

The real questions are:

• How many of us are actively following these suggestions?
• How many take the time to stand and stretch at their desk regularly?
• Do you leave your workspace to enjoy lunch?
• Have you ever been surprised to find three hours have slipped away while engrossed in work without a break?

While I don’t have foolproof tips to magically lift everyone from their chairs, the first step is awareness. Recognizing the sedentary patterns in your daily routine and decide how you’ll make a conscious effort to move more. Whether it’s setting alarms, incorporating short breaks, or exploring new forms of exercise, the power to transform your sedentary habits lies in your hands—literally and figuratively.

CaAtherine Meredith – 2023