Sad Stats

• “Most U.S. youths unfit to serve, data shows” Pentagon study reveals 35% age 18-34 physically unfit, was 6% in 1987.
• Obesity.org says “no state met the Healthy People 2010 objective of 15 percent”
• “Study Finds that Sitting May Increase Risk of Disease” (2007) stating, “Only 28 percent of Americans are getting the minimal amount of recommended exercise” and “exercising, even for an hour a day, was not sufficient to reverse the effect [of physical inactivity.]“
• “Rising obesity will cost U.S. health care $344 billion a year” by 2018 eating 21% of costs for the physically unfit.

Background

A few months ago I sought out a new desk with adjustable legs so I could ensure proper keyboard height. The thought of standing while working crossed my mind, but table heights never reach high enough. I purchased a Gallant desk with extension from Ikea. Besides adjustable height, I liked the ability to connect parts to vary length including corners. The maximum height of the tabletop is 32 inches, too short for anyone standing taller than 66 inches.

My primary job places me at a desk working on a computer for 9 hours each weekday and sometimes a few hours on weekends. I also write stories and do artwork placing me at a desk in my free time which quickly loses appeal. My previous positions kept me moving about, so my current occupation is my first experience at office lifestyle. Even though I bicycle every day, I’ve noticed my health declining during the last 4 years. My cholesterol is up, my weight increased, and I’m tired more often. To compensate for a sore rear, cramped legs, and increasing tiredness I find myself walking around interrupting work. I sometimes kneel at my desk or march up and down the stairs trying to save my body from breaking down.

The article “Stand Up While You Read This” on New York Times points out that “your chair is your enemy.” At the bottom the opinion article sites studies that show that even daily jogging fails to offset the heart problems and obesity of sitting for too long. After my recent work experience, I agree. Bicycling everyday fails to offset the negative impact of sitting for 9 hours.

Standing workstation

Enter the Standing Workstation

Standing while working at the computer seems like the natural solution, at the very least saving a sore rear. Since my desk is not tall enough, I searched for solutions to increase height. One option is placing the desk on a pedestal. I found a cheaper solution: purchasing two matching monitor stands. I placed my monitor on one stand and my keyboard and mouse on the other creating a narrow tabletop 6 inches above the desktop.

Standing workstation desktop. Wallpaper photograph is Portland.

I remove the keyboard riser if I need an unbroken desktop space for other activities, or if I wish to sit. The desk height is easily adjustable, but not something I want to do for a short period. The risers I chose have adjustable legs so I can set the height for perfect typing while standing.

One advantage of standing for a few hours is that sitting is less painful, almost like relaxing. Typing while standing is no different than sitting. The key is proper keyboard height. Fingers should hang with palms off the surface while typing. My keyboard is at about my belt. I recommend switching between sitting and standing, and keep moving! After two weeks of using the standing desk at home, I find that I’m less distracted and more efficient. I get more work done!

I’ll post in update in a few months covering the longer term.

Conclusion: Get Off Your Ass!

My plan:

• Take the stairs at the office each day (10 floors)
• Continue bicycle commute to office (24 miles/day) and ride on weekends
• Install a standing workstation at the office with a cozy stool
• Switch between standing and sitting.

Modern jobs place many of us at a desk. American’s are in poor physical condition (not just obesity) driving up the cost of health care. Just look at the statistics. From 6% to 35% physically unfit youth in less than 30 years? We are a nation in poor health depending on older citizens to defend our country.

Do something about it. Get off your butt!

Portland, Oregon

For the month of September, the Bicycle Transportation Alliance, or BTA, hosts a Bike Commute Challange in Oregon to promote bicycle commuting. The goal is to introduce new riders by getting local businesses and veteran riders involved. To encourage first time bike commuters, the BTA counts partial commutes. Other BTA events during the year include the popular Bridge Pedal when bridges over the Willamette River in Portland close for the bike tour. On the first day, challenge participants logged over 24,500 cumulative miles.

Portland is very accessible for bike commuting due to a mild climate, bike lanes connecting suburbs, and protected bike parking offered by the city and private enterprise. The local buses have bike carriers for riders wishing to reduce their pedal distance. Many bike riders commute all year, including the wet winter months, but the numbers rise during the summer. Getting around by bike in the downtown area bests a car any day due to low speed limits and congestion. Here are some Portland bike statistics from Portland Office of Transportion:

• 13% of daily vehicle trips across bridges are bicycles
• Over 5,000 bikes cross Hawthorne Bridge each weekday
• Annual bike trip increase in 2006 was 18% over 2005
• About 5% use a bike as their primary mode of commuting

Hawthorne Bridge marked for bikes on inside and pedestrians on outside

I commute to work by bicycle because it is faster and cheaper. Riding wakes me up in the morning, and the moderate exercise is a nice break from working at a computer all day. Skeptics claim that most bike commuters ride for the environment or fashion, that bike riding is too hard or inconvenient. I believe most of the regular bike commuters agree that the primary goal is saving money. Some save time. Living twelve miles from work, my average bike commute time is 42 minutes door to office while my average car trip is 44 minutes. If I leave earlier in the morning, the car trip time shrinks to 35 minutes, but heavy traffic can increase the drive time to over an hour. Bicycles dodge traffic jams with ease and bypass accidents leaving weather as the primary factor in time. The best part: I don’t need to stop at the gym after work; I sprint hard for home cutting my time by another 10 minutes. Parking a bicycle is cheaper downtown, in the office or in an enclosed bike locker. Savings include gasoline, parking price, and gym membership. For single commuters to an office with small cargo, bike commuting makes sense.

Office parking

Thanks to efforts by the BTA and encouragement from veteran bike commuters, bicycle commuting has exploded in Portland over the last few years. A decade ago, I was among a very small group of regular riders, but today the major bike routes into downtown receive a near constant stream during commute times. In addition to calling my passes, I installed a bell to ring if my speed is higher. On the hill before the Hawthorne Bridge, the city widened the bike lane since packs of bikes sometimes spilled over into the car lane. Second to a surge in gasoline prices last year, the biggest factor I hear in the increase in bike commuting is the realization that biking to work is not as hard as it seems especially with the help of private enterprise providing parking, support, and showers. Look for the Bike Central network.

My advice to new bike commuters:

• Follow the rules of the road (Stop signs!)
• Plan your trip: look for quiet streets or bike paths. Longer might be safer.
• Maintain a line, checking shoulder before swerving or passing.
• Maintain visibility: clothing, lights, and road position.
• If a driver yells obscenities, try to keep calm and follow the rules.
• Some drivers break the rules. Avoid antagonizing them by being a traffic nanny. A few enraged drivers may unleash their frustration on the next bicyclist.
• Don’t wear headphones. It’s against the law, and you can’t hear my bell.

Enjoying an autumn day in 2001

Halfway into the Bike Commute Challenge, my office of four is at 65% bike commute rate with 380 cumulative miles. Does it mean anything? I ride for my own reasons. My co-workers may choose to ride or not. The challenge is a fun event that may introduce a few new bicycle commuters that were uncertain before. Maybe some want to save money on parking, avoid heavy traffic, enjoy a nice day once a week, or ride for the environment. Everyone has their own reasons.

Ride, drive, share the road, enjoy the day.