wellhealthorganic.com:health-hazards-of-prolonged-sitting – Prolonged sitting is generally defined as “being sedentary for at least 2 consecutive hours” and has, according to experts. The health effects associated with prolonged sitting are anything but negligible. The seated position also favors the appearance of musculoskeletal disorders, mainly when associated with vibrations (case of drivers) or magnificent when the postures are constrained, uncomfortable or unsuitable.
What are the risks of prolonged sitting?
Many media, doctors, and physiotherapists have been sounding the alarm for a few years on the harmful effects of prolonged sitting and, more generally, the impact of a sedentary lifestyle. Sometimes compared to smoking, a sedentary lifestyle significantly increases the risk of developing pain, disease, and premature death.
Decline in productivity
Prolonged sitting at the desk will affect your productivity for several reasons. At the end of the day or after meals, this position will lead to a lower concentration level and a less dynamic posture. The seated place will also promote pain and musculoskeletal disorders. This will hurt the employee’s productivity and, in the worst case, may even lead to sick leave.
Lumbago
At least 80% of the population develops significant back pain at least once. The sitting position leads to poor weight distribution on the lumbar section and unnatural spine curvature. Although it can be reduced with an ergonomic office chair, the seated posture will cause a permanent contraction of the muscles of the pelvis, the shoulders and the neck.
Musculoskeletal Disorders (MSDs)
Musculoskeletal disorders correspond to different joints, ligaments, and muscle pathologies. In the first stage, pain and stiffness may occur during activity. If left unchecked, the symptoms can become chronic. The leading cause of musculoskeletal disorders is the employee’s working conditions. Poor posture related to desk height is a risk factor, as are repetitive movements or gestures of high physical intensity.
What is a sedentary lifestyle?
First, it is essential to define the notion of “Sedentariness.” This expression corresponds to all the times of the day spent in a sitting or lying position, apart from meals and sleeping time.
Thus, it can be considered sedentary:
- office work while sitting
- video games
- travel time while seated, whether in your personal car or on public transport
Occupational Risk: Prolonged Static Sitting
Since the explosion of computing, static sitting is becoming more and more common in a large part of the trades. It brings with it risks that are becoming more frequent. The stationary sitting position is currently the third factor of workplace accidents in 60% of companies.
The Risk Of Static Sitting
Prolonged static sitting is a logical consequence of increasingly sedentary work, in particular, because of computers, which present various risks. It has been recognized since the 1950s as a significant risk factor for health. Regular sports practice helps maintain and strengthen the body and health.
On average, we sit more than nine hours daily, accounting for 80% of our waking time. This is a severe health risk, the effects of which can be as powerful as smoking. This risk is most often encountered in companies of the following type:
- Financial and insurance sector;
- IT and communications sector;
- Public function.
Today, prolonged static sitting poses many risk factors; here is a list of possible dangers related to prolonged static sitting:
- Low back pain;
- Disorders affecting the neck and shoulder;
- Obesity;
- Certain types of cancer, in particular, breast cancer and colon cancer;
- Depression issues.
- Type 2 diabetes and cardiovascular disease;
Prevention Against The Risks Of Static Sitting
Frequent movements are necessary to limit the time in a sitting part to overcome the risks associated with a static sitting position. The simple exercise in an office, getting up to fetch documents from the printer at least every 20 minutes, can be beneficial.
Prolonged sitting should be broken with stretching exercises or short breaks every 20-30 minutes. Workers must always get up at least 10 minutes after two hours in a seated position. You can find an article dedicated to good postures to preserve your back.
Fight against a sedentary lifestyle at work. There are many ways to avoid potential risks:
- Limit sitting work times;
- Cut sitting work time with standing breaks or regular walks; ideally, you should get up every 30 minutes, 60 minutes when you can’t do otherwise, but in no case should you sit for 2 hours in a row;
- Adopt a “standing desk”: “standing desk” or “sit-standing desk” for teleworkers;
- Test business meetings by walking;
- When you call, speak standing or walking;
- Try to reduce connection times to screens (TV, telephone, computer).
With automation and digitization, prolonged sitting is becoming an increasingly important risk factor. It is, therefore, essential for companies and workers to recognize the problem and tackle it together.
Sitting all day: beware, danger!
- frequent pain, even arthritic diseases, due to lack of flexibility;
- inflammatory diseases, including rheumatoid arthritis;
- poor blood circulation. In addition to the appearance of varicose veins, the slowing of the heart deprives the muscles of the oxygen necessary for their proper functioning;
- heart disease, in particular, due to the increase in the level of bad cholesterol in the blood;
- an increase in body weight;
- weakening of muscles, due to lack of exercise;
- poor posture, which usually results in neck and shoulder pain. Back pain can even become permanent;
- deformation of the bodily layers, in particular, injuries to the wrists in those who use computers, and injuries to the neck in those who keep their heads constantly bent;
- loss of bone mass, mainly in women;
- risk of developing diabetes ;
- a 30% increase in the incidence of colorectal, prostate, colon, or breast cancer in people sitting more than six hours a day after 10 or 20 years of this diet.
To avoid problems
The sitting position involves multiple dangers for both health and bodily well-being. However, there are very simple ways to counteract its effects. Here are some suggestions for reducing the time spent in a sitting position:
- exercise to decrease blood pressure and cholesterol levels;
- get up regularly to walk a little, loosen your muscles, and shake yourself;
- take a short five-minute walk every hour;
- stand on public transport;
- use the bicycle to go to work and return home;
- park your vehicle 15 or 20 minutes walk from the office;
- extend your legs under (or on) the desk;
- do some stretching during the day;
- go see your colleagues instead of sending them an email;
- prefer stairs to elevators;
- make your workstation as ergonomic as possible (chair, desk, computer screen, workbench) so that it allows frequent changes of position (and to work even while standing).