In today’s fast-paced, technology-driven world, many of us find ourselves spending hours sitting at our desks, in front of our screens. As if we weren’t sitting enough, the COVID pandemic accelerated the adoption of remote working. And while it has wonderful perks and advantages, remote working means spending 8+ hours sitting in a chair. Although it may seem harmless, sitting for long periods of time can have serious consequences for our health. In this article, we’ll explore the impact of a sedentary lifestyle on our bodies and discuss ways to counteract the harmful effects of sitting all day.
How Bad is Sitting All Day, Really?
The health consequences of sitting for long periods can be profound. From poor posture to body aches from sitting all day, the body can suffer when inactive for too long. However, the health impacts of sitting all day go beyond the expected body soreness and extend into serious health problems. Let’s explore ways that sitting may negatively impact your health.
- READ MORE: 11 Tips To Stay Healthy While Gaming
Weight Gain
Sitting all day means your body doesn’t have to expend much energy. Combine that with the temptation to snack and graze on your favorite foods, and it’s the perfect equation for weight gain: calories going into the body (from food) exceeds calories going out (in the form of physical activity and exercise).
Musculoskeletal Issues
Common musculoskeletal issues include:
- Poor posture: Sitting for extended periods often leads to slouching, which puts strain on the neck, shoulders, and lower back. This can cause muscle imbalances, pain, and discomfort.
- Weak core muscles: Sitting all day means our core muscles don’t have to work as hard, leading to weakness and instability. This can cause or exacerbate lower back pain.
- Tight hip flexors: Long hours of sitting can cause hip flexors to become tight and shortened, leading to hip pain and restricted movement.
Mental Health Issues
Sitting all day goes beyond your physical health and can significantly impact your mental well-being. In one study, researchers found an association between time spent sitting and feelings of depression [1].
- READ MORE: 9 Healthy Tips for Mental Wellness
Chronic Health Issues
Even though the act of sitting can seem very natural, it’s important to look at the potential impact on your health years down the road. In a 2015 meta-analysis, researchers scoured dozens of studies to evaluate the effect of sedentary time on chronic health conditions. Their results found an association between time spent sitting and the risk of developing cardiovascular disease, cancer, and type 2 diabetes [2].
Tips and Exercises for Sitting at Desk All Day
The good news is that you can counteract the negative effects of sitting all day by making small adjustments to your daily routine. Here are some strategies to help you stay active and protect your health:
- Take regular breaks: Set a timer to remind yourself to stand up, stretch, and walk around for at least five minutes every hour.
- Use a standing desk: Consider investing in a height-adjustable desk or a standing desk converter to alternate between sitting and standing throughout the day.
- Incorporate movement: Perform simple exercises such as leg lifts, shoulder rolls, and seated marches while at your desk to engage your muscles and improve circulation. You can even invest in a treadmill that fits under your desk, so you can get your steps in while you check your emails.
- Focus on posture: Pay attention to your posture while sitting, ensuring your spine is aligned and your feet are flat on the floor. Use an ergonomic chair and adjust your workstation to support a healthy posture.
- Prioritize physical activity: Incorporate regular exercise into your daily routine, aiming for at least 150 minutes of moderate-intensity aerobic activity per week.
- Stretch: Along with regular exercise, implement some basic stretches into your daily routine. When you’ve been sitting all day, the best stretches focus on opening up the hips, chest, and shoulders. If you’re not big on exercise, there is no need to worry–you can consider some fun activities to get yourself moving while still enjoying your day, like the following.
- Make healthier food choices: Instead of fast food or a bag of chips, opt for a more nutrient-dense meals and snacks that are high in protein. Protein helps keep you fuller longer and is a great way to help your muscles recover after a tough workout. Try a meal replacement, protein bar, or protein snacks.
Sitting all day has numerous adverse health impacts, but there are many ways to combat these effects and stay at the top of your game, even when you spend most of your day at the desk. Along with regular exercise and stretches, individuals can stay healthy and active while avoiding that computer chair.
References
1. Meyer, J. D., McDowell, C. P., Lansing, J. E., Brower, C. S., & Herring, M. P. (2021). High Sitting Time Is a Behavioral Risk Factor for Blunted Improvement in Depression Across 8 Weeks of the COVID-19 Pandemic in April–May 2020. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.741433
2. Biswas A, Oh PI, Faulkner GE, Bajaj RR, Silver MA, Mitchell MS, Alter DA. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Ann Intern Med. 2015 Jan 20;162(2):123-32. doi: 10.7326/M14-1651. Erratum in: Ann Intern Med. 2015 Sep 1;163(5):400. PMID: 25599350.
