What is the 20:8:2 Rule?
For office workers, who spend the vast majority of their 9-5 seated, cramming in that extra dose of physical activity can seem like a tall order. When we’re at our desks, we’re sitting. Meetings mean sitting, just in a different chair and in a different room. And who eats their lunch standing up?
If you want to improve your health and become more physically active without making a career change, the 20 8 2 rule may be the answer. Let’s take a look at what it means, how you can put it into practice, and how an adjustable desk might help.
The 20:8:2 rule explained
The 20:8:2 rule was coined by Dr. Alan Hedge, an ergonomics professor at Cornell University, who found that sitting for 20 minutes, standing for 8, and then walking around for 2 minutes keeps your body active and in good posture.
Dr. Hedge found that after about 30 minutes of standing, you start to assume an awkward posture that increases the risk of musculoskeletal problems.
The concept of the 20 8 2 rule is, like most great ideas, simple. According to the rule, for every half an hour, a person should spend:
- 20 minutes sitting
8 minutes standing
2 minutes moving around
See, we told you it was simple. The idea is to give office workers a straightforward framework to follow throughout their working day — a framework that ensures we get just enough physical activity without having to sacrifice productivity.
And, if you’re worried about maintaining productivity while leading a less sedentary lifestyle, you can continue working while you stand. Here’s how…
How to Implement the 20 8 2 Rule at Work
If you’re in the office, you can still follow the principles of the 20 8 2 rule while on the clock. 1. For example, go refill your water bottle every hour and when it comes to lunch, take a walking lunch meeting or simply stand while not at your desk.
You can also set up a timer on your phone or use chrome extensions with built-in timers to track your day to keep to the 20 8 2 rule better.
As we’ll delve into, an adjustable desk is also ideal for those who struggle to fit under a one-size-fits-all office desk comfortably. An electric height adjustable desk at work in particular will help to improve your posture and comfort, as the desks are built with ergonomics in mind.
The role of office furniture
The worrying effects of a sedentary lifestyle are now being publicised more than ever before, which explains why electric sit stand desks are so popular. These ingenious height adjustable models enable you to switch between sitting and standing at the push of a button, allowing you to take care of your body while you work.
Some models even provide audible reminders to tell you when to stand, which can be adjusted and turned on or off to suit your preferences. Simply put, there’s no easier way to put the 20:8:2 rule into practice. Discover our full range of electric height adjustable desks online today.
