Health Risks of Prolonged Sitting

This blog article examines the harmful effects of prolonged sitting and offers strategies to mitigate these risks by staying active at work for better health and productivity.

Health Risks of Prolonged Sitting

Studies have shown that prolonged sitting increases the risk of heart disease, diabetes, and musculoskeletal pain. More alarmingly, sitting for more than 8 hours a day can increase all-cause mortality by 15%, and sitting for more than 11 hours a day can increase it by 40% (Labonté-LeMoyne et al., 2015). Additionally, there is an 85% increased risk of death from cardiovascular disease for those who sit for more than seven hours daily (Soehngen, 2018).

Prolonged sedentary time is independently associated with health risks, regardless of the amount of time an individual spends being physically active. In his book, Death by Sitting: Why We Need A Movement Revolution, Dr. Eric Soehngen explains the negative health consequences of prolonged sitting. Among these are:

• Increased risk of long-term spinal damage, herniated discs, and chronic back pain.
• Weakened glute muscles.
• Tightness and reduced range of motion in hip muscles.
• Nerve compression causing chronic radiating pain in the legs.
• Decreased bone density.
• Increased blood sugar levels leading to cardiovascular disease, stroke, kidney failure, nerve damage, blindness, and limb amputations.
• Slower blood flow and weakened heart muscle.
• Disruption of hunger and satiety regulation.
• Weight gain as a result of inactivity.
• Increased risk of lung, uterine, and colon cancer.
• For every two hours spent sitting each day, the risk for lung cancer increases by 6%, colon cancer by 8%, and endometrial cancer by 10%.
• Cancer survivors should avoid prolonged sitting, as this can hinder recovery and make it more difficult to overcome the deconditioning common among cancer patients.
• Negative effects on brain function, including poor concentration, impaired focus, and reduced memory.
• Reduced release of neurochemicals essential for awareness, memory, and mood stability.
• Increased risk of depression, anxiety, dementia, and attention deficit disorder.
• Impaired stress response affecting other organs.

Interestingly, intense daily exercise cannot undo the health risks of prolonged sitting. Sitting time and exercise time are separate entities that need to be addressed independently, he explains. Therefore, it is important to aim for 30-45 minutes of vigorous exercise a day and limit sitting to no more than four hours a day.

How to Stay Active at Work

Incorporating physical activity into your workday can help reduce the risks of a sedentary lifestyle and improve your overall well-being. Here are some effective strategies for staying active at work:

1. Use a Treadmill Desk

A treadmill desk allows you to walk while you work, helping you to incorporate physical activity into your daily routine.

2. Take Regular Breaks

Aim to take a break every 30-60 minutes to stand up, stretch, and move around. Set a timer or use a reminder app. Regular breaks can also have a positive impact on your concentration and productivity.

The Pomodoro Technique

One effective method to ensure you take regular breaks is the Pomodoro Technique. This involves working for 25 minutes and then taking a 5-minute break. After four cycles, take a longer break of 15-30 minutes.

Stretching Exercises

Incorporate simple stretching exercises into your breaks. Stretch your arms, legs, neck, and back to relieve tension and improve circulation.

3. Take a Walk on Your Lunch Break

Taking a walk during your lunch break offers numerous benefits, including stress reduction, increased creativity and focus, and improved blood sugar levels.

Stepping away from your workspace and immersing yourself in a different environment can significantly reduce stress and provide a mental reset. Physical activity stimulates blood flow and oxygen to the brain, enhancing creative thinking and sharpening focus for the tasks at hand. Additionally, walking helps regulate blood sugar levels, which is especially beneficial after a meal, contributing to overall better health and sustained energy throughout the day.

4. Opt for Active Meetings

Whenever possible, suggest walking meetings instead of sitting in a conference room. Walking meetings can boost creativity, improve mood, and provide an opportunity for physical activity.

5. Take the Stairs

If your workplace has multiple floors, choose the stairs instead of the elevator. Taking the stairs is a great way to get your heart rate up and strengthen your leg muscles.

6. Stay Hydrated

Keep a water bottle at your desk and remember to drink whenever you can. Drinking water throughout the day is critical to maintaining your overall health and well-being. Water is essential for nearly all of your body’s major systems and makes up about 60% of your body weight. Staying hydrated can also help maintain your energy levels and improve your concentration.

Conclusion

Staying active at work doesn’t require drastic changes to your routine. By incorporating these simple strategies, you can improve your physical health, boost your energy levels, and enhance your overall well-being.

Small steps can lead to significant improvements, so start incorporating these tips into your workday and enjoy the benefits of a more active lifestyle.

Further Reading

You might also like our article Treadmill Desks: Combining Fitness and Productivity at Work.

For a deeper understanding of the health benefits of walking and the negative effects of a sedentary lifestyle, consider reading Dr. Soehngen’s book: Death by Sitting. Why We Need A Movement Revolution.

The information provided in this post is for informational purposes only and is not a substitute for professional medical advice.