STAND UP FOR YOURSELF

Adults, on average, spend more than 7 h per day sedentary (sleeping time excluded). First, a number of jobs require long sitting periods: computer work and telephone-based activities, driving and transport work. Office workers may spend up to 75% of their workday sitting. Second, we spent time sitting not only at work, but also much of our spare time, e.g., while we eat, watch TV, rest, read etc. Prolonged sitting time is a specific form of sedentary behavior and is defined as any seated or reclining behavior, whilst awake, with energy expenditure at or below 1.5 metabolic equivalents of task (METs), which is a measurement of the energy spent by the body during an activity, as compared to resting metabolism. Sitting comes closest to resting metabolism where the body uses the energy only for maintaining the physiological homeostasis and biological equilibrium, being at total rest without movement.

Research shows that extended periods of sitting are a high-risk factor for various negative health problems like cancer, type 2 diabetes, cardiovascular disease and back pain as well as for all-cause mortality. There is the dose–response risk estimates heightened from 7 hours of sitting per day onward.

SITTING IS AN INDEPENDENT RISK FACTOR. Meaning weather you work-out, eat healthy, sleep well, etc. you cannot negate the harmful effects of sitting. Sitting needs to be addressed independently.

Prolonged periods of sitting change your body’s metabolism. After just 30 minutes of sitting your metabolism slows down by 90%, not only affecting the carbohydrate consumption but leading also to lower fat metabolism and calorie burning. Sitting is causing you to gain weight and is the major cause of obesity next to improper nutrition. Higher levels of glucose and triglycerides are primal predisposing factors for developing metabolic syndrome, the forerunner of type 2 diabetes. Sedentary muscles and fat tissue are also releasing proinflammatory agents, promoting immune response and causing inflammaging (aging caused by inflammation). By merely standing, putting your own weight bearing to your leg’s muscles, is enough of a signal to stop this immune response.

Several types of cancer are believed to be caused by inactivity. Colon, breast, lung, prostate, ovarian and endometrial cancer could all be related to excessive sitting.

Sitting is also linked to cardiovascular disease since it raises the risk for angina pectoris, heart attack, high blood pressure, leg vasculopathy with atherosclerotic peripheral artery disease, varicose veins development and thrombosis.

At Cornell University Department of Ergonomics, researchers found that up to 90% more pressure is applied to your lower back when you sit versus when you stand. Also, it affects your posture by forward and downward incline, leading to neck and shoulder pain and a bad posture.

Sitting position also affects your cognitive health and performance, making you less energized, less focused, less productive, more stressed, anxious and more depressed. It could turn out as a precursor to cognitive decline and dementia in middle-aged and older adults. Breaking up prolonged sitting time could bring potential benefits on fatigue, perceived energy level, cognitive outcomes (executive function, attention and memory), work productivity and workers performance.

THE BEST PREVENTIVE MEASURE TO BE TAKEN IS TO MAKE SURE YOU ARE NOT SITTING OR BEING STILL IN ONE POSITION FOR MORE THAN 20-30 MINUTES. Take tons of breaks throughout the day to walk, stretch, squat, or exercise.

The next best thing to consider is transitioning to a standing desk. SITTING IS BENEFICIAL WHEN VISUALLY INTENSIVE OR PRECISE WORK IS REQUIRED, BUT FOR EVERY OTHER DESK ACTIVITY STANDING POSITION IS PROMOTED. Put your working equipment a little below your hip level when working with the arms and at the level of your eyes for your screenwork, otherwise you will be forced to slouch downwards. Be aware that also periods of lengthy static standing are not recommended, so the goal is to move as much as possible and as frequent as convenient, but at least every 30 minutes. The frequency of the movement is more important than its intensity; more frequently you alternate between sitting and standing the more benefit you get. Walk or stretch every time you make a phone call or use anything as an excuse to go around – to get something do drink, go to the toilet, talk with your colleagues etc.

Eventually if you really do spend majority of your working hours sitting, you will also need to consider investing in a high-quality chair with lower back support as well as an adjustable arm rests – ergonomic chairs or even physio-ball.

While standing make sure you have comfortable shoes, most beneficial with cushioning effect or even orthopedic shoes. Never use high heels for longer periods as they shorten your Achilles and put higher stress on your lower back.

You could also apply fidgeting movements into your static work. Fidgeting movements are small movements of hands and feet, usually done because of nervousness or impatience but are of benefit since they keep the muscles in arms and legs active and increase the daily calorie expenditure.

ALL THAT SAID, THERE ARE BENEFITS TO TIME SPENT SITTING, INCLUDING REST, SOCIALIZATION, AND ENTERTAINMENT. One should be mindful about the doing, aware of the consequences and choose the actions accordingly. Moderation is the new perfection.

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