Do you spend most of your day sitting behind a desk? If so, there’s a good chance you’re increasing the risk of some serious health issues and need to reduce sedentary behaviour.
In this post we’ll take a look at those risks to understand the importance of making some changes to the way you work.
But it’s not just about what happens in the office. Your home life may also be due for a re-think.
We’ll give you some tips and suggestions on how to make simple changes – both at home and at work – for a healthier, happier lifestyle.
But first off, let’s take a look at what sedentary behaviour actually is.
What is Sedentary Behaviour?
In simple terms, sedentary behaviour refers to low energy activities which are carried out whilst sitting or laying down. (Not including sleeping.)
At home this could include sitting through your favourite soaps, chilling on the sofa, reading, studying, online gaming and most other gadget-based activities.
At work, it could include speaking to clients via web call, writing proposals, holding team meetings, typing up notes and most other tasks which are carried out whilst sitting at your desk.
“Sedentary behavior is defined as any waking activity that requires an energy expenditure ranging from 1.0 to 1.5 basal metabolic rate performed in a sitting or reclining posture.” (Rf Encyclopedia of Biomedical Gerontology.)
Why Reduce Sedentary Behaviour?
Whether at home or in the office, we’re sitting more than ever before. This is greatly due to living in a digital age where we use technology far more than we did 50, or even 25 years ago.
So what are the Risks?
There’s a wide range of health risks which are increased by excessive sedentary behaviour. These include dementia, certain cancers, high blood pressure, heart disease, diabetes, stroke, high cholesterol and more.
Sitting for extended periods may also result in non-physical problems such as anxiety, depression and poor sleep patterns.
“A growing body of research shows that long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity.” (Rf Lisa Fields, Web MD.)
How Much is Too Much?
There are no hard and fast rules regarding the maximum number of hours you should sit each day.
There’s a clear need for additional research and a number of factors come into play. These include your age, general health and the amount of exercise you do as well.
However, even regular exercise won’t necessarily counter the bad effects of excessive sitting time. (But don’t let this put you off going for that run or heading for the gym – it’s still good for you!)
It’s safe to say that excessive sedentary time greatly increases the risk of ill-health. So the likelihood is that if you’re a desk-bound office worker, it’s time to assess your situation and make some changes.
“An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.” (Rf Edward R. Laskowski, MD.)
How to Reduce Sedentary Behaviour
The good news is that there are many means by which to reduce sedentary behaviour.
If you spend most of your day sat at a desk, alternating between sitting and standing is an easy way to make a big difference.
Use a standing desk or desk converter, and where possible break your day into 30 minute slots for sitting and standing.
Take a look at our review post on the Best Electric Desks Under £300.
What else can you do? The NHS lists the following tips for adults to sit less throughout the day :
- stand on the train or bus
- take the stairs and walk up escalators
- set a reminder to get up every 30 minutes
- stand or walk around while on the phone
- take a walk break every time you take a coffee or tea break
- walk to a colleague’s desk instead of emailing or calling
- swap some TV time for more active tasks or hobbies
There are many more ways to increase your activity – both inside and outside of work. Speak to your co-workers and family for further ideas and inspiration.
Perhaps you could hold standing meetings every morning instead of slumping in your chair, falling asleep. Or maybe you could watch TV standing up after dinner. (This is a good way to regulate your blood sugar levels as well.)
Have a good think about where you can make some changes and find a system that works for you.
“Try to take regular breaks from looking at a screen, stand instead of sitting when you can, stand up at work, plan in some activity time when you are usually sedentary, set time limits on sedentary behaviour.” (Rf British Heart Foundation.)
Why and How to Reduce Sedentary Behaviour – The Sum Up
If you spend most of the day sitting behind your desk, you could be putting your health at risk. In today’s post we covered the reasons you may need to reduce sedentary behaviour, along with some tips on how to go about it. Let’s recap on the main points…
Why to Reduce Sedentary Behaviour
- Dementia
- Certain cancers
- High blood pressure
- Heart disease
- Diabetes
- Stroke
How to Reduce Sedentary Behaviour
- Use a standing desk or desk converter
- Hold standing meetings
- Watch TV standing up
- Stand whilst speaking on the phone
- Go for walk breaks
- Take the stairs
There are no hard and fast rules on how much you should be sitting. It depends on your age, general health and how much exercise you do. But for the desk-bound office worker, there’s a good chance that you need to start making some changes sooner rather than later.
For further reading, take a look at the full Web MD article on Why Sitting Too Much is Bad For Your Health.
Are you worried about the amount of time you sit every day? How do you increase your activity at home? What do you do differently at work to reduce your sedentary behaviour? Leave us a comment in the box below or email jane@standingdeskuk.com.
