916th Airmen elevate outlook for health and fitness

Published May 24, 2011
By Master Sgt. Wendy Lopedote
916th Public Affairs Office

SEYMOUR JOHNSON AIR FORCE BASE, N.C. -- You've been there before, chained to your desk trying to meet multiple deadlines, staring at the computer screen, even eating lunch in place.

The day seems endless.

You've been sitting at your desk so long; it feels as if your posterior has woven itself into the very fabric of the chair.

As the operations tempo of the Air Force Reserve increases, so does the amount of time reservists will spend sitting at their desks, answering emails, cranking out reports or doing yet another computer based training course.

And while the workload may have people feeling spread out, other things are spreading as well.

A study by the University of North Carolina at Wilmington revealed that people gain 16 pounds, on average, within eight months of starting a traditional office job. In fact, many recent studies have directly linked sitting for prolonged periods to obesity, diabetes and heart disease.

One remedy that goes a long way in preventing these life-threatening conditions is as easy as standing up - really, just simply standing.

The act of standing rather than sitting while at work could burn an extra 500 calories per day. That adds up to 10,000 additional calories expended which could shave as much as one and a half inches from your waistline.

In addition, using an elevated workstation can improve posture and reduce back pain. Converts to this working position report increased energy and improved mental alertness during their workday as well.

It feels so bad it can't be good
Not only is sitting all day contributing to excess weight, it also contributes to other health conditions which can be counter-productive. Headaches, neck pain, and carpal tunnel syndrome are just some of the ailments that occur from using a seated workstation.
These common conditions bring many Airmen to the office of chiropractor Dr. Mike Gambacorta. Located near Seymour Johnson AFB, Dr. Gambacorta says nearly half of his practice at the Goldsboro Spine Center has been military personnel.

Besides acute traumatic injuries from vehicle accidents or falls, chronic and repetitive stress injuries make up the bulk of the cases he sees.

"The seated work posture places the body in an unnatural position and contributes to forward head carriage which directly leads to tension headaches and migraines," said Dr. Gambacorta. "The effect of headaches and migraines is the number one reason people go to see a doctor."

Also topping the list of health complaints is lower back pain and injury. Sitting at a desk for hours on end trying to 'get the job done' could actually be leading to one of the major causes of missed work in the United States.

"Studies have shown that being seated places more than 30 percent more pressure on the lumbar intervertebral disc than standing," he said. "Lower back problems lead the nation for disability claims."

Dr. Gambacorta says that elevated workstations would directly reduce the damaging effects of these conditions as well as increase productivity.

"An elevated workstation would immediately add movement which would burn more calories daily and improve mobility and flexibility. To have the ability to move and stand up to use a computer would force the user's posture into a supported and upright alignment which would take pressure off of the lower back," he said.

Although Dr. Gambacorta doesn't see the elevated workstation as a complete replacement for a seated one, he says taking steps to improve workstation ergonomics is a win-win situation for the Air Force and its members.

"It would help to lower the instance of missed work days, and reduce the exemptions from physical training tests," he said. "Ultimately, this would create a stronger and more efficient team."

Better... stronger... faster...
A self-professed fitness nut, Lt. Col. David Pike, 911th operations officer, was quick to embrace the elevated workstation concept after reading an article promoting it as a way to improve his posture, burn more calories and improve the muscle tone in his stomach, legs and hips.

What he didn't expect though, was that standing actually improved his injured knee joint as well.

"I noticed that my knee, which I had ACL surgery on a year prior, did much better if I stood versus when I sat. My knee kept loose and didn't stiffen up on me as much when I would walk out of my office to go to the restroom or visit another work area," said Colonel Pike.

He admits it wasn't completely easy adjusting to the new working position. With a few innovations however, Colonel Pike's body adapted quickly to the change. "I did have sore feet and heels at first but it got better after I got new insoles for my boots," he said.

Colonel Pike said that the addition of an anti-fatigue mat was a great help as well. "I also stretch periodically and switch feet by propping one at a time up on a box," he said.

He believes that a short time with sore feet was a small price to pay for a lifestyle change with so many benefits.

"The standing seems to keep me alert making it easier to think and process information more quickly," said Colonel Pike. "I really feel more focused and efficient, especially after lunch where typically I would slow down a bit mentally."

"I also found I was, in fact, burning more calories as my appetite increased a bit and I lost a couple pounds without significantly changing my workout routine," he said.

And she told two friends, and so on and so on...
Word about the benefits of switching to an elevated workstation is spreading quickly. Wing members who are already standing up for their health say it was due, in part, to an email sent out by Maj. Shannon Mann, 916th public affairs officer.

The email included case studies of an elevated work station pilot project going on at the Air Force Medical Support Agency in Arlington, Va. The project started small but grew as more people realized standing up and moving could improve their well being.

The wing's well being was on her mind when Major Mann reached out to Lt. Col. (Dr.) Daniel Kulund, AFMSA chief of health promotion, for more information on their study.

"I'm really about our wing being healthier. We're under a lot of stress with operations tempo, juggling families, civilian employers and meeting the challenges of a new fitness test," said Major Mann. "If little things, such as standing, can make things better for our reservists and make the wing more productive, then I see it as a win-win for everyone."

"My job is to communicate the options and let people make their own choices," she said.

Dr. Kulund told her that Air Force personnel embracing the elevated workstation is still a grass roots movement that relies on word of mouth. He uses his own experience to spread the message.

"For five years as a chief of the medical staff, I sat in front of a computer screen like a potted plant. With sitting came poor posture, sedentary tiredness and unsound sleep," said Colonel Kulund. "This all changed when I saw a picture of Winston Churchill standing at his elevated homemade desk. It may sound strange, but I tried it."

After three months, he said people around his office starting catching on.
"Then suddenly, over a three week period, throngs of people asked to have their desks raised," Colonel Kulund said. "Six months later, 58 people were standing most of the day. Four even walk at work on treadmills at one mile an hour."

Convinced that standing while working was a better way of doing business, Major Mann converted to an elevated workstation and then spread the word for others to try it as well. She was encouraged by people's response.

"I was excited to see so many leaders in the wing embracing this idea. They did their homework on it and are leading by example," she said. "Their motivation, and dedication toward fitness and a healthier lifestyle is evident and I hope more people follow their lead and try something new."

No special equipment needed (but it helps)
Elevating your work environment can be a little challenging but a good imagination can resolve most issues.

Boxes, small shelves or even stacked reams of paper are just some of the items that can be used to raise a computer monitor to eye level. These things can also be used to raise the keyboard to a comfortable height which allows for a 90 degree bend in the worker's elbows.

Some offices in the wing are already equipped with desks that raise and lower electronically. Since they're made to blend in with traditional furniture, people may not even know they have one. Lt. Col. Bruce Heseltine, 911th commander, found out his desk was equipped with an elevation feature by accident.

"Funny thing is I found out when I brought my daughters, Alexa and Livie, to work with me and I stepped out for a minute. When I came back into the office, my desk was literally six feet in the air and both girls thought that was the coolest thing ever," said Colonel Heseltine.

He wasn't cool with the whole standing while working concept immediately, however. "Originally I was very skeptical and thought the whole idea was pretty silly," he said. "But I've been using it since January and I absolutely love it now."

"So far, it has exceeded my expectations as I find I no longer get the afternoon lull that I used to seek relief from in a cup of coffee," said Colonel Heseltine.

Just like other standers, Colonel Heseltine continues to see improvements in unexpected ways. "My posture is a lot better and I have had no back pain since starting using the station," he said.

"The calories I'm burning are a definite added benefit. It's like getting free 'P.T.' points."

For only 20 dollars, this too can be yours. But wait, there's more...
Funding for specialized elevated workstations is very limited as some people in the wing have already found out. Master Sgt. Paul Titus, the wing's former Air Force Smart Operations for the 21st Century program coordinator, tried unsuccessfully in the past to get a raised desk which would accommodate his taller height.

"I asked some time ago about getting one but was unable to convince the money people that it was beneficial for both health and productivity," he said.

With a little creativity and some trial and error, Sergeant Titus made his own elevated workstation on a shoestring budget. "The first iteration was a podium that I used for my laptop when working on presentations," he said. "It was a little on the short side and not ideal for head position because I had to look down to see the screen."

"The current 20 dollar version that sits on top of my desk is simple and effective," said Sergeant Titus, referring to a small shelving unit purchased from a local discount store.
"It puts my monitor at eye level and the keyboard holder allows for a 90 degree bend in my arm position," he said.

Sergeant Titus said the health benefits alone are worth the small out of pocket expense.
I've read many articles in the past on the productivity and health benefits (of standing), but I finally switched because sitting down for long periods was hurting my back," he said. "Now there is no back pain and I've found that I have more energy during the day at work and at home with the family."

It only takes a spark
As wing members continue to look for new ways to lose weight and improve their health, Major Mann is hopeful that they will use an elevated work station as another tool in their health toolbox, not just at their Reserve job, but in their civilian life as well.

"The great thing about our Reserve commitment is that we take useful skills we learn here back to our civilian employers. Those skills may be career related, leadership related or even health related," she said.

She believes that Airmen are held to a high standard and people everywhere look to the military as a whole when defining physical fitness.

"The American public sees the military as the most trusted institution in our nation," said Major Mann. "If a Reservist can say 'Hey, we're doing this at the 916th to promote fitness and reduce the risk of heart disease,' then they have just passed that on as a good thing for others to embrace as well."

Elevated work station offers health and fitness benefits