An Australian study has revealed that adopting a simple routine of sitting for 30 minutes followed by standing for 15 minutes can be an effective solution for improving the health of office workers and increasing their productivity in the workplace.
Researchers from Griffith University, in collaboration with the University of Queensland, explained that the study provides practical evidence based on a field experiment that can be easily implemented in offices without the need for additional equipment or significant changes to the work environment. The results were published Tuesday in the journal *Applied Ergonomics*.
Sitting for long hours in office work is one of the leading causes of lower back pain, muscle strain, and poor mental concentration, which harms physical and mental health in the long term. Recent studies indicate that a lack of movement during working hours not only affects the spine and muscles but is also linked to increased stress levels and decreased productivity.
According to the researchers, this study is among the first to test the effectiveness of the so-called 30:15 sitting-to-standing ratio compared to ratios determined by employees based on their personal comfort.
The study included office workers who had experienced lower back pain during the preceding month and who used desks that could be switched between sitting and standing.
Two groups were compared: one group adhered to a fixed ratio of 30 minutes of sitting to 15 minutes of standing, while the other group chose their own ratios based on personal comfort.
Significant Improvement
The results showed that adhering to this fixed ratio can make a significant difference in improving the health of office workers, especially those suffering from lower back pain resulting from prolonged sitting.
Participants who followed the fixed schedule also reported a significant reduction in the severity of their lower back pain compared to the flexible group. They also showed improved focus and attention during working hours, which directly impacted performance quality and productivity.
The fixed schedule also contributed to lowering stress and psychological strain levels, according to participant questionnaires, while the flexible group achieved lower results due to weaker adherence.
The researchers attributed this to the clarity and memorability of the ratio (30:15), which facilitated consistent adherence and made the routine more sustainable. In contrast, the flexible schedule led to less consistent application and, consequently, less pronounced results.
The researchers pointed out that this simple routine could be a practical and low-cost intervention to improve employee health in work environments that require prolonged sitting, and could contribute to increased productivity and job satisfaction in the long term.
The team emphasized that "regular movement throughout the day is not a luxury, but a necessity for maintaining both back and mental health," urging organizations to adopt this approach as part of a healthy work culture.