For some workers, sitting is simply part of the job. Software developers and data entry keyers have the highest possible sitting rating in a new analysis of occupational data, while construction labourers sit at the opposite end of the scale.
The analysis, conducted by NAVO Ergonomics using occupational data from the U.S. Department of Labor’s O*NET database, examined 18 occupations to explore how sitting requirements vary between different types of work.
The results highlight just how different the physical demands of a working day can be.
Which jobs have the highest sitting requirements?
Software developers and data entry keyers both recorded an O*NET sitting rating of 100, the highest point on the scale.
Financial managers followed with a rating of 94, while lawyers scored 93.
Other occupations with high sitting ratings included dental hygienists and receptionists and information clerks, both at 81, and customer service representatives at 78.
At the other end of the scale, construction labourers recorded a sitting rating of 0, reflecting the very different physical demands of their work.
Registered nurses, meanwhile, recorded a sitting rating of 47, alongside a standing rating of 49, making it one of the occupations with the closest balance between sitting and standing in the analysis.
It’s worth noting that these figures aren’t percentages of the working day. The O*NET scale describes how much an occupation typically requires sitting, ranging from 0, meaning never, to 100, meaning continually or almost continually.
Why does the type of work matter?
The occupations towards the top of the ranking have something in common: much of the work is performed at a workstation.
For software developers and data entry keyers, computers are central to the role. Financial managers and lawyers may also spend considerable time reviewing information, analysing data, preparing documents and carrying out other computer-based tasks.
For receptionists and customer service representatives, interaction with people doesn’t necessarily mean being physically active. Much of the working day can still involve sitting at a computer or using a telephone.
Other professions have very different physical demands.
Construction labourers, for example, recorded a sitting rating of 0 and a standing rating of 93, highlighting the contrast between occupations where movement is inherent to the work and those where remaining at a workstation is part of the job.
Sitting isn’t necessarily the problem
For people working at a desk, the answer isn’t necessarily to eliminate sitting altogether.
Dr Fazela Hozefa, a physiotherapist and certified office ergonomics specialist, says the way a workstation is set up can make a difference to how the body is positioned during the working day. “Sitting is not the problem. How we sit and whether anyone has shown us how to use our workspace properly is the problem.”
Hozefa uses the ROSA method when assessing workstations to identify where the body may be under unnecessary load.
Her advice starts with something simple: pay attention to how you’re sitting before changing anything.
Five ways to reduce strain at your desk
1. Start with a body scan
Sit naturally and notice where your feet are positioned, whether your lower back is supported and where your eyes naturally land on your screen.
This can help identify which parts of your workstation need adjusting.
2. Set up from the ground up
Keep your feet flat and your hips and knees aligned. Support your lower back and keep your arms and forearms at roughly 90 degrees.
Your keyboard and mouse should be close and aligned, while your screen should be around an arm’s length away, with the top of the screen at or slightly below eye level.
3. Check your lighting
Screen glare and mismatched brightness can also make a workstation less comfortable.
Hozefa recommends positioning the screen perpendicular to windows and matching the screen brightness to the surrounding light.
4. Change position throughout the day
Switching between sitting and standing can help avoid staying in one position for prolonged periods.
The aim isn’t simply to stand for as long as possible. Changing position is the important part.
5. Build movement into your routine
Hozefa recommends setting a timer every 45–60 minutes to remind you to stand and move for two minutes.
There are also simple ways to incorporate movement into existing routines: stand during calls, walk to a colleague rather than sending a message, or take the stairs.
The analysis is a reminder that there is no single “typical” working day when it comes to movement. A construction labourer and a software developer may have completely different activity levels because of the nature of their jobs. For desk-based workers, making small changes and building regular movement into the day can help break up long periods of sitting.
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Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
