There’s an old saying that goes something like this: “Why stand when you can sit, and why sit when you can lie down?” From a health and fitness perspective, the opposite of this is true. In fact, a number of sedentary work and health studies have shown that sitting down for extended periods of time during the workday can increase your risk of developing blood clots and a variety of other cardiovascular conditions, as well as your overall risk of dying at a younger age.
Fortunately, even the most dedicated desk-jockeys should be able to get up and move around at work, even if it’s just for a few short minutes. Doing so will not only help you maintain your physical health, but increase the flow of oxygen and blood to your brain, improving your mental clarity and helping you get more done during the work day.
Why is Sitting Down for Extended Periods of Time So Dangerous?
In short, sitting down too much is dangerous because the more you sit, the sooner you’ll die. Although this sounds morbid, several recent studies have proved it.
One sedentary work and health study was conducted in 2010 by researchers from various Australian universities and published in the medical journal Circulation. During this study of 9,000 Australian citizens, it was discovered that each additional hour you spend sitting per day increases your risk of dying within the next 6 years by 11%. A 2012 study conducted by the American Society for Nutrition reached the same conclusion.
Other studies have found that sitting is more dangerous for women than it is for men. One such study, published in 2010 in the American Journal of Epidemiology, concluded that women who sat for six hours per day were 40% more likely to die during the 14-year study period. Meanwhile, men were only 20% more likely to die when doing the same.
In addition to these dangers, it’s known that sitting excessively increases your risk of becoming obese and reduces your body’s ability to properly regulate insulin, subsequently increasing your risk for Type 2 diabetes. Sitting for too long can also lead to poor posture, according to experts.
How to Sit Less at Work Throughout the Day
At this point, you may be thinking that you can continue to sit for extended periods of time at your desk job, so long as you regularly exercise after work. Unfortunately, no amount of exercise can fully make up for all of the negative health consequences of extended sitting, such as an increased risk of blood clots.
Here are five ways to stay more active and sit less during stressful work days:
1. Get more face-time with coworkers
Although it might be slightly more efficient to use your computer, phone and other mobile devices to communicate with your coworkers, getting up to walk a few doors down the hall can get the job done quickly as well. Even if you’re only getting up for a few minutes, the change in position will help with circulation.
2. Schedule a brief daily walkabout
Just as some of your coworkers probably step outside to smoke cigarettes at certain points in the day, you can schedule certain times to get up and move around. If possible, try to schedule these short breaks right in the centers of your longest sedentary periods, such as between when you have lunch and when you leave for the day.
3. Skip the elevator
Depending on your physical capabilities, you should try to avoid the elevator and take the stairs whenever possible. Start by insisting on taking the stairs when you only need to move up or down one or two flights, and see if you can eventually make regular trips up five flights or more.
4. Stay on your feet during coffee breaks
If you manage to catch a 10-minute break for coffee, don’t just fill up on java and head back to your desk to surf the web. Instead, walk a few laps around the office, and get outside if weather permits. This will actually maximize the effectiveness of your break, since you’ll return to work with a greater level of focus and clarity thanks to some fresh air and physical activity.
5. Stay active after work
There’s little point in squeezing extra bits of physical activity into your workday if you’re only going to head home and plop down on the couch for the rest of the evening. Weeknights can be hectic, which is why you should try to maximize your free time by taking walks, going for bike rides, and planning other activities with your friends and family that don’t involve sitting down.
Sedentary Work and Health: The Bottom Line
Sitting down is detrimental to your health, and the longer you sit, the greater your chances of developing chronic conditions. In fact, a number of studies indicate that sitting down for extended periods of time greatly increases your chance of dying early.
Fortunately, you can break up periods of sitting even if you work a desk job by taking the stairs, interacting with coworkers, walking during coffee breaks and staying active after work.
