For many corporate employees, the workday revolves around sitting – at desks, in meetings, and during commutes. You might have heard the phrase “sitting is the new smoking”. Research is increasingly pointing to the dangers of a sedentary lifestyle, particularly in the workplace. It is estimated that people shorten their lifespan by up to two hours for every hour spent sitting.
What sitting does to our bodies
Our bodies are designed for movement, and being upright allows our cardiovascular and digestive systems to function optimally. Prolonged sitting disrupts this natural state and can lead to a cascade of health risks. These include:
- Increased risk of chronic diseases
Sedentary behaviour is consistently linked to over 30 chronic diseases and conditions, including a 112% increase in the risk of type 2 diabetes and a 147% increase in heart disease risk. Inactivity contributes to poor blood circulation, which can lead to cardiovascular problems. Sitting affects sugar metabolism and insulin sensitivity, both of which play a role in diabetes risk. Sitting is even associated with a higher risk of certain types of cancer like breast and colon cancer. Sitting may also contribute to inflammation and affect immune function.
- Musculoskeletal problems
Sitting for long periods can lead to back pain, neck strain, shoulder pain, and tight hips due to poor posture and weak core muscles. When your core muscles are weak, they can’t effectively support your spine, leading to increased pressure on the back during everyday activities. Over time, this pressure can result in conditions like sciatica or pain that radiates down your leg. Prolonged sitting also weakens leg and gluteal muscles, ultimately affecting the digestive system.
- Varicose veins
Sitting allows blood to pool in the legs, increasing the risk of varicose veins, which can be painful and unsightly. It’s common for people to die suddenly during or shortly after a long flight. This is because extended periods of sitting can lead to deep vein thrombosis (DVT), a life-threatening condition where a blood clot breaks free and makes its way to your lung, causing a pulmonary embolism.
- Obesity
Sitting burns fewer calories than standing or moving around. This, combined with a tendency to snack more while seated, can contribute to weight gain.
- Negative impact on mental health
Prolonged sitting can also affect mental health and even result in dementia. Reduced physical activity is linked to increased feelings of anxiety and depression. Movement and exercise stimulate the production of endorphins, which are natural mood lifters. Without adequate movement, mental health can suffer. Movement improves blood circulation, including blood flow to the brain. Adequate blood flow is crucial for cognitive function, memory, and overall mental well-being.
Combatting the threat
The good news is that there are simple steps you can take to combat the dangers of sitting too much, even at work. Here are five tips to be more active at work.
1. Stand up and work
Standing while working can be a great way to counteract the negative effects of prolonged sitting. Consider a sit-stand desk for your home or office to alternate between sitting and standing throughout the day. Try to alternate between sitting and standing every 30 minutes. Set a timer or use an app to remind you.
2. Walk and talk
If possible, stand up and move around every 30 minutes. Short, frequent breaks can help improve circulation and reduce the strain on your muscles and joints. This could be walking to a colleague’s desk instead of emailing, taking the stairs instead of the elevator, or participating in short office stretch breaks. Try standing up and moving around during phone calls and online meetings. This will also help you think more clearly.
3. Stretch it out
Engage in regular stretching throughout the workday. Simple stretches can help improve circulation, reduce muscle tension, and energise you.
Neck | Gently tilt your head to one side, bringing your ear towards your shoulder while sitting or standing up straight. Hold for 15-30 seconds, then switch sides and repeat a few times on each side. |
Shoulders | Clasp your hands behind your back. Straighten your arms and lift them slightly, feeling the stretch across your chest and shoulders. Hold for 15-30 seconds. |
Back | Sit on the edge of your chair with one ankle on the opposite knee. Gently lean forward, feeling the stretch in your lower back and hips. Hold for 15-30 seconds, then switch sides. |
Legs | While seated, extend one leg straight out. Flex your foot and reach towards your toes. Hold for 15-30 seconds, then switch legs. |
4. Hydration station
Dehydration can make sitting even more uncomfortable. Stay hydrated throughout the day by filling up your water bottle or cup whenever you have the chance. If you’re not a fan of plain water, get up to make an herbal tea or infusion for variety. This will also help you move around. Use reminders or alarms to prompt you to drink water throughout the day.
5. Optimise your workspace
Ensure your workspace is ergonomically designed to promote good posture. Adjust your chair, desk, and computer monitor to support a healthy sitting position. Move your wastepaper basket away from your desk to encourage you to get up to throw rubbish away.
Small shift, big impact
The dangers of sitting too much, in the workplace and at home, are significant and can impact both your physical and mental health. By taking proactive steps to reduce sitting time and incorporating more movement into your daily routine, you can improve your overall well-being and productivity. A small shift in workplace habits can have a big impact on your body. Sitting less and moving more is key to maintaining good health, even with a desk job.
Lien Potgieter is the Head: Marketing at Medihelp Medical Scheme.
