Sedentary work is a danger for all sorts of diseases. This is how we can tackle it.
Although much of my work – either remotely or in person – is sedentary, I became acutely aware of the risks of too much sitting after talking with a colleague who had recently switched to remote work. We reviewed all of the benefits of remote work, which there are many. But there are a few dangers to be aware of too. Lonliness is one. Being sedentary is another.
She shared how difficult it was for her to get up and move throughout the day, and that it is something she really had to fight against. As I was transitioning to remote work, I decided to do some research on the dangers of prolonged sitting, how it effects your health, and how to combat this in my new role.
The Dangers of Sedentary Work, according to Science
There are a number of studies that show that high levels of sedentary time contribute to all sorts of ailments. Here are a few examples:
- Regarding short term effects- A study from the International Journal of Environmental Research and Public Health from 2018 (DOI: 10.3390/ijerph15081678) showed that office works are exposed to high levels of sedentary time. In that study looking at 20 participants it suggested that prolonged sitting may have consequences of musculoskeletal discomfort and cognitive function and breaks to interrupt prolonged sitting were recommended.
- Regarding long term effects, a study in the Journal of Chinese Medical Association in 2022 showed that there is association between daily sitting time and subclinical atherosclerosis (DOI: 10.1097/JCMA.0000000000000672), increase risk of kidney stones (International Journal of Surgery 2024 DOI: 10.1097/JS9.0000000000001560) and a contributor to atherosclerotic peripheral artery disease (Americal Journal of Heart Circulation Physiology 2017 DOI: 10.1152/ajpheart.00326.2017)- among other risks.
- It is known that prolonged sitting can impair postprandial glycemia, lipidemia, and insulin sensitivity regardless of previous health status.
Now more than ever I have to combat the temptation to stay on my backside and not get up off the chair. So, what should I do? How often should I do it, and what can help?
5 Ways To Avoid Weight Gain
1. Make Moving Easy:
Before I even started my new position I got a few items I knew would be helpful in my quest to stand up and move.
A balance/wobble board allows me to stand and reduce leg fatigue – and even provides a nice massage to my feet. I have enjoyed this product more than I thought.
An under the desk treadmill is a daily companion, and often twice a day when I can fit it for walks during meetings, training, or just during some mundane day to day task.
A sit to stand desk is essential- often starting my day standing which helps get the blood flowing to my brain a bit better than sitting down in the morning does.
2. Set A Timer:
A study in the Medical Science Sport Exercise Journal from 2023 (DOI: 10.1249/MSS.0000000000003109) suggests that blood sugar improvements were seen with taking a sedentary break every 30 minutes for 5 minutes, and blood pressure improved with taking a break very 6 minutes for 1 min and with taking one every 30 minutes for 5 minutes at a time.
So set a timer and get a moving at least every hour, if not more.
3. Have An Activity Snack:
An activity snack is a set of excercises that are easy to do and don’t require any special equipment. You just get up off the office chair and do them. For example, doing a set of squats, a quick walk around the block, or climbing some stairs would count.
A study in the Journal of Appilied Physiology (2022 DOI: 10.1152/japplphysiol.00106.2022) showed that interrupting prolonged sitting with brief periods of activity such as body weight squats or short bouts of walking improves efficiency of dietary amino acid utilization for muscle use.
Another study in The Medical and Science in Sports and Exercise journal in 2021 (DOI: 10.1249/MSS.0000000000002431) showed that breaking up 9 hours of prolonged sitting with hourly brief stair climbing “snacks” lowered postprandial insulin and NEFA levels in adults who were overweight or obese.
So set a timer and do some squats and climb some stairs!
4. Don’t Eat At Lunch! Go Outside Instead:
If you are able to eat your lunch at your desk while working, that frees up at least 30 minutes in the middle of the day to get outside and go for a walk, or even a quick run. This not only can reset you cognitively and emotionally- but it does wonders for your body!
So eat a little early (or late), and get out there!
5. Stick To Your Workout Routine Before Or After Work:
There can be a temptation to roll out of bed and head right to work- after all- it’s all in the same place! But sticking with a pre work workout routine, or post work program will pay large dividends both to your overall mental health and your physicial health. It helps you have more of a life outside your home, and to keep up with health habits. So fight the urge to cancel your gym membership- instead, maybe sign up for an early class to knock out before work.
Whatever you do, make a plan for it and be consistent.