In this brief presentation, fitness expert, Patrick Moran includes new research and studies to help explain the importance of using standing desks as opposed to sitting down throughout the typical 8-hour work week. Patrick Moran is a lifelong athlete and fitness leader from Alexandria, VA. He holds a Bachelor’s of Arts in Political Science from Yale University.

1. Staying Fit During Your
8-Hour Work Week
Presentation by Patrick Moran

2. Many of us sit in front of a
computer for long hours without
breaks as part of our jobs.

3. But sitting all day can
lead to dangerous
health conditions.

4. According The Washington Post,
four health experts outline
exactly what goes wrong in our
bodies when we sit for nearly
eight hours per day.

5. Here are the 13 deadly
health conditions that can
happen overtime from
sitting too long on your butt:

6. 1. Foggy Brain
Moving muscles pump
fresh blood and oxygen
through the brain and
trigger the release of all
sorts of brain- and mood-
enhancing chemicals.
When we are sedentary
for a long time, everything
slows, including brain
function.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

7. 2. Strained neck
If most of your sitting
occurs at a desk at work,
craning your neck toward
a keyboard or tilting your
head to cradle a phone
while typing can strain the
cervical vertebrae and
lead to permanent
imbalances.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

8. 3. Sore shoulders & back
The neck doesn’t slouch
alone. Slumping forward
overextends shoulder and
back muscles as well,
particularly the trapezius
which connects the neck
and shoulders.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

9. 4. Inflexible spine
When we move, soft discs
between vertebrae expand
and contract like sponges,
soaking up fresh blood
and nutrients. But when
we sit for a long time,
discs are squashed
unevenly. Collagen
hardens around tendons
and ligaments.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

10. 5. Disc damage
People who sit more are at
greater risk for herniated
lumbar disks. A muscle
called the psoas travels
through the abdominal
cavity and, when it tightens,
pulls the upper lumbar spine
forward. Upper body weight
rests entirely on the ischial
tuberosity (sitting bones)
instead of being distributed
along the arch of the spine.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

11. 6. Heart disease
Muscles burn less fat and
blood flows more sluggishly
during a long sit, allowing
fatty acids to more easily
clog the heart. Prolonged
sitting has been linked to
high blood pressure and
elevated cholesterol, and
people with the most
sedentary time are more
than twice as likely to have
cardiovascular disease than
those with the least.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

12. 7. Overproductive
pancreas
The pancreas produces
insulin, a hormone that
carries glucose to cells for
energy. But cells in idle
muscles don’t respond as
readily to insulin, so the
pancreas produces more
and more, which can lead to
diabetes and other diseases.
A 2011 study found a
decline in insulin response
after just one day of
prolonged sitting.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

13. 8. Colon cancer
Studies have linked sitting to
a greater risk for colon,
breast and endometrial
cancers. The reason is
unclear, but one theory is
that excess in insulin
encourages cell growth.
Another is that regular
movement boosts natural
antioxidants that kill cell-
damaging —and potentially
cancer-causing— free
radicals.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

14. 9. Mushy abs
When you stand, move or
even sit up straight,
abdominal muscles keep
you upright. But when you
slump in a chair, they go
unused. Tight back muscles
and wimpy abs from a
posture-wrecking alliance
that can exaggerate the
spine’s natural arch, a
condition called
hyperlordosis, or swayback.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

15. 10. Tight hips
Flexible hips help keep
you balanced, but chronic
sitters so rarely extend the
hip flexor muscles in front
that they become short
and tight, limiting range of
motion and stride length.
Studies have found that
decreased hip mobility is
a main reason elderly
people tend to fall.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

16. 11. Limp glutes
Sitting requires your glutes
to do absolutely nothing,
and they get used to it.
Soft glutes hurt your
stability, your ability to
push off and your ability
to maintain a powerful
stride.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

17. 12. Poor circulation in
legs
Sitting for long periods of
time slows blood
circulation, which causes
fluid to pool in the legs.
Problems range from
swollen ankles and
varicose veins to
dangerous blood clots
called deep vein
thrombosis (DVT).
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

18. 13. Soft bones
Weight-bearing activities
such as walking and
running stimulate hip and
lower-body bones to grow
thicker, denser and
stronger. Scientists
partially attribute the
recent surge in cases of
osteoporosis to lack of
activity.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

19. Humans & their Lifestyle
A human being is not
designed to spend hours
hunched up in a chair,
looking at screens on a
fixed focal plane, and
talking on the phone.
Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

20. Alternative Solution
The best way to improve
your health during office
hours is to use a standing
desk.
Standing while working
keeps you energized,
focused, and productive.
It’s a win-win!

21. The Power of
Standing Desks
Many working professionals
have made the switch to a
station that keeps them on their
feet, and often find they love it.
Source: http://www.cheatsheet.com/health-fitness/standing-desks-what-to-know-before-you-buy.html/?a=viewall

22. Brain Boost
Recently, new study findings
suggest that standing desks may
also provide a brain boost by
enhancing cognitive skills like
focus and memory.
Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using-
a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77

23. This is the first time research has linked
use of standing desks to an observable
change in cognitive function.
Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using-
a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77

24. New Study: Benefits of
Standing Desks in Classroom
This is supported by a recent study from
Texas A & M School of Public Health,
that found health and neurocognitive
benefits from the use of standing desks in
classroom environments.
Source: http://www.parentherald.com/articles/17485/20160126/use-standing-
desks-good-impact-both-health-students-academic-performance.htm

25. Students Choose To Sit or Stand
The study article’s headline
read: “The Use of Standing
Desks In Classroom Has
Good Impact Both On
Health And Student’s
Academic Performance,
New Study Reveals”
Science Daily explained,
“students are given their
own preferences whether
to stand or sit in their
classroom.”
Source: http://www.parentherald.com/articles/17485/20160126/use-standing-
desks-good-impact-both-health-students-academic-performance.htm

26. –Ranjana Mehta, Ph.D.
(Researcher from Texas A & M School of Health whom explored the
neurocognitive of participants using standing desks)
"Test results indicated that continued use of
standing desks was associated with significant
improvement in executive function and
working memory capabilities.”
Source: http://www.parentherald.com/articles/17485/20160126/use-standing-
desks-good-impact-both-health-students-academic-performance.htm

27. However, not everyone can stand for a full
workday or wheel a standing desk into
their office. If you’re stuck with the old-
fashioned desk you can still do your best to
make sitting less damaging on your body.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

28. How To Help Relieve Pain
Points While Sitting:
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

29. Neck
Position screen to match
natural gaze.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

30. Shoulder
Keep tips of shoulders in
line with the arch of your
collar bone.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

31. Back
Be aware of your posture.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

32. Elbow
Keyboard should be at or
below elbow height.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

33. Wrist
DO NOT use your wrists
to support your body!
Hover just above the
keyboard and mouse.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

34. Hips, Knee, Ankle
Use an anti-fatigue mat for
extra support. it will keep
your legs moving and
thereby relieve pressure of
your joints and improve
circulation.
Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

35. And, now there’s
a standup desk for
the Startup World:
Yesterday, Forbes published
this article, introducing us
to a standing desk named
Oristand.
Click to read article

36. If you liked this piece,
please check out:
Patrick Moran’s Fitness
Website
Patrick Moran is a lifelong athlete and
fitness leader from Alexandria, VA. He
holds a Bachelor’s of Arts in Political
Science from Yale University.