Australian workers spend approximately 76 percent of their time at work sitting, which equates to about 5 hours per day. A quarter of the population report that they sit for more than 8 hours per day.

Jobs that involve sedentary behaviour include administrative/computer-based work, working in call centres, operating mobile and fixed plant and machinery such as trucks, cranes, shovels or sitting at a control panel.

Safe Work Australia reported sedentary work as an emergent work health and safety issue – Full Report.

Too much sitting can have serious health consequences, including increased risks of:

  • cardiovascular disease
  • type II diabetes
  • some cancers
  • musculoskeletal disorders (MSDs)
  • poor cognitive function
  • poor mental health

Research has also shown an increased risk of dying prematurely for people who sit for more than 11 hours a day. Even if you exercise regularly, if you sit for long periods during the day, you are at risk.

Workers and management can work together to find strategies to reduce excessive sitting and incorporate more moving into the day.

Strategies for workers may include:

  • taking regular breaks – get up and move every 30 minutes
  • vary work tasks to encourage posture change and muscle use
  • use your sit-stand desk if you have one (aim to change posture every 30min and to not stand for more than 40min at a time)
  • if you are driving all day, take your breaks standing and walking
  • walk or cycle to work (active commuting)
  • walk to deliver a message to colleagues rather than emailing
  • stand up or walk around while on phone calls
  • take your lunch break away from your desk
  • use the stairs instead of the lift
  • get off the bus or train one stop earlier and walk the rest of the way
  • park your car further away and increase your walking distance.

Employers must, so far as is reasonably practicable, eliminate or minimise risks associated with sedentary work.

The most effective way of controlling the risks is to eliminate the hazard. If this isn’t reasonably practicable, you must minimise the risks. Higher-order controls like redesigning your place of work and how you do tasks is more effective than relying on behaviour changes such as scheduling breaks.

Consider, for example:

  • changing workplace layout to locate bins, photocopiers and printers in a central area
  • providing height adjustable, sit/stand workstations
  • changing how you do the work by reviewing work tasks and schedules to increase movement and vary tasks.

Some simple administrative changes might include:

  • promote a ‘standing-friendly culture’ such as a standing reading area or standing in meetings
  • encourage and promote active meetings so you can ‘walk and talk’
  • providing workers with information about the risks of sedentary work
  • promoting regular movement in your organisation’s policies.

Employers can also use the practical advice in the How to manage work health and safety risks code of practice 2020.

Workplace tool to reduce sedentary work

BeUpstanding program - a free workplace health behaviour change program designed to help workplaces stand up, sit less and move more.

The BeUpstanding can be run as part of the workplace approach to supporting workplace health, safety and wellbeing.

Getting your workstation set-up right will help prevent musculoskeletal disorders (MSDs) and other physical injuries.

Poor/awkward posture and too much sitting are common contributing factors to MSDs such as soreness, aches or pain in the lower back, neck or wrists.

Always check and adjust your workstation equipment to your needs including your chair, desk, monitors, keyboard and mouse to help prevent discomfort or injuries.

Step 1 - Adjusting your chair

  • Adjust the height of your chair so that your elbows align with the surface of the desk. This positioning provides optimal forearm support and helps maintain relaxed shoulders while using the keyboard and mouse.
  • If you find it challenging to keep your feet flat on the floor, consider using a footrest. Adjust its height to ensure your hips and knees are level and that it provides stable support for both feet and sloped for ankle comfort.
  • Customise the height of the backrest to fit the natural curve of your lower back, providing essential lumbar support.
  • Ensure that the chair's dimensions suit your body, including width and leg length. Maintain a clearance of approximately two to three fingers behind your knees to facilitate comfortable leg movement.
  • Tilt the backrest support for an angle between 100 and 120 degrees for comfortable back support.
  • Position the chair close to the desk, allowing your forearms to be well-supported while ensuring your back maintains contact with the backrest. If necessary, remove armrests to ensure proximity to the desk without obstruction.

Step 2 – Setting up your workstation

Laptop or tablets

  • If you find yourself working extensively on a laptop or tablet, it's advisable to invest in a separate monitor, keyboard, and mouse. This setup greatly improves both your posture and visual comfort over extended periods.

Monitor

  • Adjust your monitor height so that it aligns with your eye level or slightly below, depending on any glasses you wear. If you’re using a laptop, elevate it using a riser, stand, or even items like reams of paper or large hardcover books.
  • Position the monitor at an arm's length away from where you're sitting. Make this adjustment based on screen size and your personal comfort preferences.
  • When using multiple monitors, ensure you position yourself and your keyboard at the centre and that both screens are at equal distance from you to prevent straining your neck. Keep both monitors at similar height.
  • If you utilise one monitor more, position the main monitor directly in front of your view and the second monitor to the side.

Keyboard and mouse

  • Place your keyboard and mouse on a flat surface directly in front of you, approximately 10 to 15 centimetres from the edge of your desk. This setup provides adequate support for your forearms, shoulders, and neck.
  • Align the mouse parallel to the keyboard to minimise shoulder discomfort.
  • Different keyboard and mouse designs can be more comfortable and works better for different workers.

Headsets or earphones

  • If you’re on regular phone calls, consider using wireless headsets or earphones. They allow you to stand up and move around during and between phone and video calls.

Document holder

  • If your tasks involve significant reading or writing from hard copy documents, consider using an angled document.

If you have ongoing back pain or a known medical condition, speak to your employer about arranging an ergonomic assessment by a provider who can assist with your specific requirements.

Sit-stand desk offers a simple way to change postures and interrupt prolonged sitting when doing computer work. Getting out of your chair and moving regularly is important to avoid aches and discomfort and to improve your health and wellbeing.

Generally, there are two main types of sit-stand desks that can be manual or electric:

  • A full sit-stand desk unit, where the whole desktop can be raised or lowered. This is generally easier to use.
  • A tabletop / desktop converter unit, which is a separate unit placed on top of a normal fixed desk. This type is usually cheaper and quicker to install. However, some issues with tabletop units include:
    • limited space for desk top items and work activities
    • not enough space and stability to rest your forearms in front of the keyboard
    • not suitable for taller workers who require greater desktop depth
    • cords can be caught when raising or lowering the unit.

Tips for selecting sit-stand desks

  • The desktop should be able to rise to at least 1200mm to suit taller workers.
  • The design of the sit-stand desk should be able to accommodate all required equipment, for example two monitors, a keyboard and a place to write.
  • You should consider how awkward and how much effort is required to move manually operated desks or units along with all usual desktop items.

Anti-fatigue mats

There is no evidence that anti-fatigue mats make you more comfortable than wearing suitable footwear. They can also be a manual handling and trip hazard. Supportive shoes, compression stockings and changing position from standing to sitting regularly can be more beneficial to prevent musculoskeletal or vascular symptoms from prolonged standing.

Adjusting your sit-stand desk

  • When moving your desktop to a standing position, make sure it is at the same level as your elbow so that your forearms are supported.
  • When you move from sit to stand you may need to adjust your monitor height.
  • Aim to change your posture every 30 minutes. Standing for a long time can also cause problems.
  • Have a safe place for your chair when you’re standing up, so you or others don’t trip on it.
  • If you’re pregnant, or have a pre-existing musculoskeletal problem, moderate your sitting and standing times to suit yourself.
  • Wear low-heeled or flat, supportive shoes when standing.

See also

Work from home