Article: Sedentary Behaviour Intervention

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Objectives: This pilot study aimed to evaluate the effect of a sedentary behaviour (SB) reduction intervention (Stomp Out (Prolonged) Sitting (SOS)) in frail older adults.

Methods: Participants (>65years) were recruited from sheltered housing complexes and randomized into 2 groups.  On weeks 2, 6 and 10 both groups had face-to-face 40min motivational sessions, including feedback on physical function and SB. One group had the addition of real-time tactile feedback on sitting.  Total sedentary time and patterns of SB were recorded by activPAL, along with validated measures of function: Timed Up and Go (TUG), Sit-to-Stand (STS) and balance tests.  Outcomes were analyzed by intention-to-treat mixed model analysis.

Results: Twenty-three participants started the SOS intervention.  Health issues led to high attrition in this frail population.  TUG (4 seconds faster) and STS (>2 rises more in 30 seconds) scores improved significantly in both groups. There were no significant changes in SB parameters.

Conclusion: Motivational interviewing alongside functional test feedback, visual and real-time feedback on SB improved physical function over the study. This pilot study suggests that sit-to-stand transitions to break prolonged sitting time may help reduce frailty and functional decline in people who are often unable to engage in more intense exercise interventions.

Full Article at Journal of Frailty Sarcopenia & Falls: HERE 

Intervention Pack: HERE

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How to have an active conference

Let everyone know this is a movement friendly event from the outset

At the opening ceremony tell everyone to get up and move when they feel the need.  Let them know how to do this without disturbing anyone (see below)

 

Get everyone on board

Ask speakers of >10min to integrate movement breaks into their slides

Ask each chair can remind people to move

 

Encourage active applause

After each speaker, stand to clap (or stretch, move)

 

Have plenty of areas for standing & movement

Lecture Theatre: Have the back rows designated as a standing area, if space allows people can stand at the end of rows

Group/Break Areas: Have standing tables

Workshop: Encourage movement around room, perhaps adding comments to a      central board, moving tables or standing discussion

 

Active Lunch/Tea Break Options

A guided walk in the local area at lunchtime

Walking networking

Consider including tasters sessions of activity

How to have an active conference

Personalised Sitting Break Jar

Despite all the benefits of reducing our prolonged sedentary time, sometimes its challenging to change our sitting habits.  Try this fun idea….

  1. Choose a few exercise or activities that you enjoy doing.
  2. Write the activities on separate sticks.  You may wish to group them, for example, strength exercise, cardio exercises, etc.
  3. Keep them handy in a jar where you tend to sit, at your computer or TV lounge.
  4. Create your own personal plan. Define how you want to break your sitting, for example, I am going to break my computer time every 30 mins, with 30 seconds of walking around the office and 30 seconds of a random jar activity.

Break Jar 2

What you need: Lollipop Sticks; Felt Pens; Jam Jar

You may also like to read Active Office Habits