They say sitting is the new smoking! But is that really the case? In an era of increasingly sedentary daily routines, sitting has become more than just a posture; it's a health concern.
But what if you train very hard or run for one hour every single day before or after work? Will that negate all the health impacts of prolonged sitting? Most likely, it will NOT.
Prolonged sitting negatively impacts our physical and psychological health, including physical and cognitive performance. What we often think are signs of aging, such as weight gain despite training every day, tiredness and low energy, a decline in physical performance, a decline in libido, and low immune function, are usually just repercussions of sedentary office life and all that comes with it: insufficient movement, poor posture, excessive snacking and lack of fresh air. But let’s say your diet is perfect and examine how sitting alone affects your health, longevity and aging. You will be shocked!
The Impacts on Physical Health
Increased Risk of Chronic Diseases
Research has starkly outlined the dangers of sitting for extended periods. A study published in the Journal of the American College of Cardiology found that sitting for over 6 hours a day can elevate the risk of death from heart disease by up to 40%. This isn't just about heart health; sitting also significantly increases the risk of developing type 2 diabetes due to its impact on insulin sensitivity and glucose metabolism. Generally speaking, excessive sitting increases the risk of most non-communicable diseases.
Obesity, Weight Gain and Impaired Metabolism
Sedentary behaviour, including sitting, contributes to obesity by reducing the metabolic rate. A study in Obesity Reviews highlighted those individuals who sat for most of the day had a higher body mass index (BMI) and increased waist circumference, indicating a higher risk of obesity. It’s a common sense. When you sit all day, you don’t burn lots of calories but still have the same appetite and cravings. So, unless you are super disciplined, you will gain some fat. It happens to the best of us.
As mentioned previously, excessive sitting also affects insulin sensitivity and lipid profiles, contributing to metabolic syndrome.
Musculoskeletal Issues
The human body isn't designed for prolonged static positions. According to the National Institute of Neurological Disorders and Stroke, sitting for long periods can lead to chronic back pain, primarily due to the unnatural positioning of the spine. This static posture strains muscles, leading to discomfort and potential long-term damage.
As an exercise physiologist and trainer, I see this ‘syndrome’ in almost every single one of my clients, even the super fit ones. Sitting all day every day, whether at the desk or in the car, weakens and ATROPHIES your muscles, especially in your gluteals and back, and tightens your chest and hip flexors. This causes issues with movement, especially when running or lifting heavy loads and creates the perfect scenario for an array of injuries. And even if you don’t train, such muscular imbalances lead to reduced mobility, neck, lower back and hip pain, and make you look unattractive.
According to the American Heart Association, prolonged sitting often leads to poorer circulation, which not only affects muscle health but also, in extreme cases, contributes to issues like deep vein thrombosis.
Impacts on Sexual Health and Performance
A sedentary lifestyle can detrimentally impact sexual health and performance primarily through hormonal imbalances, particularly affecting testosterone levels in men. Research indicates that physical inactivity leads to lower testosterone production, which is crucial for libido, erectile function, and overall sexual performance. This hormonal disruption can result from increased body fat, which converts testosterone into estrogen, thereby reducing free testosterone levels. Moreover, a lack of exercise contributes to insulin resistance and obesity, both of which further lower testosterone. This hormonal imbalance not only diminishes sexual desire but also affects erectile function due to reduced blood flow, a common issue exacerbated by a sedentary lifestyle. Additionally, the psychological effects of inactivity, like depression and low self-esteem, can compound these issues, leading to a reduced interest in sexual activities and potentially causing sexual dysfunctions like premature ejaculation or erectile dysfunction. Thus, the interplay between physical inactivity, hormonal changes, and psychological health forms a complex web that significantly undermines sexual health and performance.
The Impacts on Psychological Health
Mental Health
The link between sitting and mental health is less discussed but equally concerning. A meta-analysis in Preventive Medicine suggested that high levels of sedentary behaviour are associated with a higher risk of depression and anxiety. The lack of physical activity might lower endorphin levels, which are crucial for mood regulation.
Stress and Mood
Studies from psychosomatic medicine have highlighted that prolonged sitting can lead to a significant decrease in focus and an increase in stress and fatigue, largely due to the physiological changes it induces. Moreover, the lack of physical movement disrupts the body's natural stress response, contributing to higher cortisol levels, which further exacerbates feelings of stress and fatigue.
Cognitive Performance and Creativity
Extended periods of sitting reduce blood flow and oxygen delivery to the brain, which is critical for maintaining cognitive function. This reduction can impair neurotransmitter function, particularly affecting dopamine and serotonin levels, which are vital for mood regulation and cognitive performance. Research indicates that such sedentary behaviour not only hampers mental alertness but can also lead to structural changes in the brain over time, potentially accelerating cognitive decline. Research from the University of Illinois demonstrated that even short bouts of walking can enhance brain function by increasing blood flow, which is vital for cognitive health.
A sedentary lifestyle can significantly stifle creativity because physical activity is crucial for enhancing brain function and fostering new neural connections. Research highlights that physical movement, particularly walking, can increase creativity by up to 60% due to improved blood flow to the brain, which aids in generating novel ideas. Conversely, prolonged sitting leads to decreased cognitive flexibility and lower creative output, as it diminishes the brain's oxygen supply and neurotransmitter efficiency, essential for creative thinking. This impact is not just physiological; the psychological effects of inactivity, like increased stress and fatigue, further dampen creative processes, suggesting that integrating regular physical activity into daily routines could markedly enhance one's creative capacity.
The Impacts on Aging
A sedentary lifestyle significantly accelerates aging at the cellular level, affecting both mitochondria and telomeres, which are crucial for cellular health and longevity. Research indicates that physical inactivity can lead to mitochondrial dysfunction, reducing their efficiency in energy production, which is vital for cellular vitality. This dysfunction not only reduces energy levels but also increases oxidative stress, contributing to aging. Moreover, a lack of physical activity has been linked to shorter telomeres, the protective caps on the ends of chromosomes. Telomere shortening is a hallmark of aging, associated with increased risks of chronic diseases like cardiovascular issues and dementia. Individuals with sedentary behaviours are also more likely to develop cardiovascular diseases and suffer from dementia.
If all the above isn’t bad enough, prolonged sitting also increases the risk of mortality. Perhaps the most alarming statistic comes from a study in The Lancet, which found that men and women who sit for more than 6 hours a day have a significantly higher risk of dying earlier compared to those who sit for less than 3 hours. This underscores sitting as a risk factor for overall health decline.
The evidence is clear: excessive sitting leads to a cascade of health issues affecting physical, psychological, and cognitive health. Incorporating more movement into daily routines not only counters these negative effects but also enhances overall well-being. While one hour of intense exercise can significantly improve health outcomes and might reduce some risks associated with sitting, it doesn't completely negate all effects. The ideal approach involves a combination of regular exercise, reducing overall sitting time, and incorporating movement throughout the day. This holistic strategy more effectively addresses the immediate and long-term health impacts of sedentary behaviour than exercise alone.
Chief Top 10 Office Tips on Moving More
1. Set Movement Timers
Set an alarm or use an app to remind you to stand up and move every 30-60 minutes. Use these breaks to stretch or walk around the office.
2. Invest in a Standing Desk
If possible, use a standing or adjustable desk to alternate between sitting and standing throughout the day, aiming for at least 15-30 minutes of standing per hour. Consider a desk cycle or treadmill to pedal or walk while working, keeping your legs active.
3. Walk During Meetings
Propose walking meetings to combine productivity with physical activity. This not only promotes health but can also enhance creativity and reduce meeting times.
4. Strategic Office Layout
To encourage walking, place frequently used items like the printer or water cooler further away. Keep supplies in different areas to necessitate movement.
5. Desk Exercises
Perform simple exercises like calf raises, desk push-ups, or chair squats during breaks. Regular stretching can also help maintain flexibility and reduce muscle tension.
6. Active Lunch Breaks
Take a walk after lunch instead of spending your whole lunch break sitting. Alternatively, use part of your lunch break for a quick workout or yoga session.
What if you are super time-poor? Instead of having a greasy takeaway lunch at your desk, grab a Chief Beef Bar or a Collagen Bar and go for a walk.
7. Ergonomic Setup
Ensure your chair and monitor are at the correct height to support good posture, whether you're sitting or standing. If you're standing for extended periods, use an anti-fatigue mat.
8. Encourage a Movement Culture
Promote an office culture where taking movement breaks is the norm. Organise lunch walks, group activities or stretch sessions to make movement a collective effort. You can create office challenges based on step count or other variables. Make it fun and engaging.
9. Use Technology to Track
Utilise apps or smart devices to track your sitting time and remind you to move. These tools can provide insights and motivation to stay active.
10. Kinaesthetic Creativity Sessions
This is a little bit out there, but holding brainstorming or creative thinking sessions where physical activity is integrated can be a very effective way to boost physical activity and creativity. This can include drawing on large walls, using whiteboards that require standing and moving, or even walking in a pattern while discussing ideas.
Resources:
Sedentary behaviour and health in adults: an overview of systematic reviews
Sedentary Behaviour, Exercise, and Cardiovascular Health
Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks
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