Overcoming the Health Risks of Prolonged Sitting: Ideas for Desk Workers

Keighley Brown March 02, 2023

Does your job entail a lot of sitting? The health risks of prolonged sitting have created a big buzz recently. And we’ve all heard the reports saying we shouldn’t be sitting all day while at work, as it increases our risk of developing health problems, such as heart disease, obesity and diabetes. Worse, prolonged sitting has been associated with early mortality.

Scary Facts about Prolonged Sitting

A sedentary lifestyle contributes to lower back pain, neck stiffness, restless legs, obesity and heart disease. But long-term health consequences are way more than these. Research shows that people who sit for 11 hours or more for three years or more have 40% increased chance of dying. Meanwhile, those who sit for six hours a day are 18% more likely to die from heart disease, diabetes or obesity.

People who sit all day have 54% likelihood of dying from heart attack. And worse – the likelihood of dying from any cause for people who sit for four hours or more is whopping 50%.

Being sedentary has also been linked to disrupted metabolic function such as higher blood plasma, decreased levels of good cholesterol, and reduced insulin sensitivity (which is a risk factor for diabetes).

Making Your Desk Pro Health

There is no denying that adults spend 40% of their daily hours at work, sitting and facing their computer screens. Most people have a job that requires them to sit all day, stand less and move less. Unfortunately, while it sounds good, the overwhelming scientific studies on the deadly health risks of prolonged sitting suggests that we should start standing more, moving more, and sitting less.

But what if you are a writer? An editor? An administrative support professional? A computer or IT specialist? A web developer? Surely, you are confined in your desk all day.

And don’t think that sitting all day at work is okay as long as you are exercising regularly. Even if you slot an hour of your day sweating out in the gym, it doesn’t override the health risks of prolonged sitting.

So what do you do?

Fortunately, you don’t have to quit your job just to get away from the health risks of prolonged sitting. By making simple tweaks in your environment, you will be able to sit less and move more.

Consider the following tips:

Use a standing desk. More and more corporate companies are making use of standing desks than the traditional desks. What’s more, others are rewarding health-conscious employees about their health decisions by providing extracurricular options like sports fests, gym memberships, fun runs, and more. If you are working from home, consider having a standing desk. While it is fairly expensive than the traditional desk, but if it’s going to add more years in your life, it is definitely worth it.

Take scheduled breaks. If you work in an office and you sit most of the time, consider standing up to do some stretches or moderate exercises after every 45 minutes. The idea is to not sit for straight hours. Get up to get some coffee, take a stroll around the building, or do some errand like photocopying documents.

Make standing for certain tasks a habit.

Done doing some editing work? Giving yourself a five-minute social media break? Go ahead. But take the time to stand up. Taking a call? Stand up. Brainstorming? Stand up. Doing certain tasks while standing can significantly lessen your sitting time.

Do stretches.

Do a few stretches from time to time. This way, you can keep the blood flowing properly throughout your system, which does not only boost your energy levels, but also helps you avoid muscle cramps and tension.

Schedule a workout time.

Make exercise a hobby. Sign up for a gym membership, learn a new sport, swim, jog – physical activities like this promote longevity in many ways. But always remember that exercising regularly does not excuse you from the health effects of prolonged sitting.

Sitting too much is something you should avoid from now on. With all the scientific reports about its health risks, we should consider spending less time sitting and more time moving. And with the tips mentioned above, you can lessen your sitting time and add more years to your life.

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