For most Americans, working means spending long hours sitting at a desk. As the colder and darker days approach, it’s likely that people will also spend more of their free time sitting. Sitting for extended periods, whether at a desk or in front of a screen, can harm both mental and physical health. Research shows that people who sit a lot at work face a higher risk of heart disease and other serious health issues.
Anel Pla, a certified personal trainer at 5 Point Zero Fitness, points out that working from home and sitting for long stretches has become very common. A typical office worker might sit for about 10 hours each day. This includes working at a computer, making calls, and even during lunch breaks. After work, many people continue sitting while watching TV or browsing online.
If sitting is considered “the new smoking,” what can be done to counteract its negative effects on health? Fortunately, studies suggest that incorporating more movement into your day can help lessen these risks. The JAMA Network Open study found that people who mixed sitting with movement didn’t experience a higher risk of a shortened lifespan.
The research emphasizes the importance of reducing long periods of sitting at work and boosting daily physical activity. Experts discuss the negative health impacts of prolonged sitting and offer advice on how to avoid them, even if you have a 9-to-5 job.
Sitting too much can lead to metabolic syndrome, which includes conditions like high blood pressure, elevated blood sugar, excess body fat, and abnormal cholesterol levels. These conditions can increase the risk of heart disease, stroke, and type 2 diabetes. Prolonged sitting is also linked to obesity, dementia risk, muscle loss, and impaired blood flow.
Additionally, sitting for long periods can cause pain and spinal problems. Over time, this can lead to spinal misalignment and chronic back and neck pain. It’s clear that our bodies aren’t made to sit all day; we are meant to stand and move.
To combat the health risks of sitting too much, it’s best to break up long periods at your desk. While work routines can make this difficult, experts suggest there are steps businesses can take. Providing more frequent breaks, access to standing desks, spaces for exercise, and gym memberships can help. These changes can promote a culture of movement and encourage healthier habits.
Though changing workplace culture may take time, individuals can start with simple adjustments. Finding ways to add physical activity to your day can help, like taking the stairs instead of the elevator, walking or biking to work if possible, or taking a walk during lunch breaks. Small changes like these can have a big impact.
