Prolonged sitting is bad for your health

"Sitting still is the new smoking" my physiotherapist once told me in his surgery. I was doing one-legged squats on the edge of the chair to recover from a sports injury. After putting coloured tapes on my knee, the therapist explained that I needed to be careful at the office. Prolonged sitting would lead to back pain at best and premature death at worst. Ouch!

Sitting: a health risk

I'm not the only one. Half of Switzerland's working population works in sitting for six hours or more a day. A third of the world's population over the age of 15 simply doesn't move enough. At school, at work, during leisure time... in fact, all you do is move from one resting position to another; the consequences for your health are inexorable. The Korean Journal of Family Medicine has carried out a general study on the health effects of the sedentary lifestyle that is spreading around the world. Here is an extract:

Sitting affects the metabolism of fats and sugars, reduces cardiac performance, affects the nervous system, reduces vascular function, reduces the circulation of sex hormones, which increases the likelihood of hormone-related cancers. It promotes obesity, chronic inflammation, diabetes, hypertension, osteoporosis, depression and increases general mortality.

In addition, prolonged sitting reduces brain performance. This is what an American research team reports in the specialist journal Plos One. Specifically, the scientists studied areas of the brain's white matter, a part of the central nervous system composed mainly of nerve pathways.

This is where memory content and mental processes are located, so it is an important region for the ability to remember and learn. As a result, the white matter of the brain was particularly degenerated in subjects who often sat for long periods. The scientists conclude that prolonged sitting has harmful effects on the brain, even if you exercise for another half hour at the end of the day.

Compensating for prolonged sitting with movement

No cause for despair. As is frequently the case in science, not everything is black and white. In fact, the theory suggested above that prolonged sitting can hardly be compensated for by physical activity during leisure time is not all that solid.

Scientists at the University of Exeter studied the lifestyle habits of 5,100 London administrative staff over 16 years and reported their findings in International Journal of Epidemiology. Their aim was to find out whether prolonged sitting actually increased general mortality, and did so independently of leisure-time physical activity.

Contrary to previous studies, the research team found no direct link between general mortality and sedentary lifestyle. The link between prolonged sitting and increased mortality would also be influenced by other factors, such as stress at work or poor eating habits in front of the television. According to the research findings, physical exercise, whether light or intensive, may well protect against the negative effects of prolonged sitting.

A research team from the Norwegian School of Sports Science puts it even more clearly. Admittedly, it confirms what my physiotherapist warned me about: prolonged sitting poses a health risk similar to that of smoking.

However, this risk decreases with the minutes spent exercising day after day. People who exercise a lot (between 60 and 75 minutes a day) would have a 59 per cent lower mortality risk than people who "do nothing". What's more, the team found no significant difference between the subjects in the sports group. The risk decreased regardless of whether people had previously spent four or eight hours in a seated position.

One hour of sport or moderate physical activity could therefore compensate for an eight-hour day spent in front of a screen.

Reducing risks in everyday life

Whether or not it increases mortality, prolonged sitting in everyday working life is often compulsory. Fortunately, that doesn't mean there's nothing you can do about it. Here are five tips to boost your tense office routine and do something for your well-being, every day.

1. The right sitting position

If you're going to sit in a chair all day, you might as well do it properly. In fact, by straightening your body when sitting instead of slumping into a twisted posture, you activate your back muscles, prevent strain and relieve your intervertebral discs.

An ergonomic chair allows for "dynamic sitting", i.e. a regular and healthy change in sitting position over the course of the working day. Your screen should be positioned 50 to 70 centimetres from your face and your chair should be adjusted so that both feet rest on the floor and your forearms can lie flat on the desk.

Recent studies show that height-adjustable tables and standing work increase productivity and health at work.

2. The active break

To combat prolonged sitting, small gestures are enough, literally. Instead of taking the lift to the cafeteria during your break, you can take the stairs or go for a promenade for a few minutes after eating.

Secondly, get up at least once an hour, stretch, do a few knee bends if possible or walk around the room during long phone calls.

3. Office aids

Promote dynamic sitting and active pausing by using a few simple tools in your workplace. For example, a fascia ball placed between you and the back of your chair will help massage your muscles and keep your back straight. You can also put the ball on the floor and use it to massage the soles of your feet. It's pleasant, and it makes your body more alert. A balance cushion on your office chair also helps to relieve tension in your body and promote healthy posture. Gym bands bring variety to active breaks and allow for a range of quick stretching and strength-building exercises.

4. Make the most of your daily commute

As soon as you arrive at the office, the marathon of sitting begins. However, the commute offers you the opportunity to get your body moving before and after screen work. The most obvious option is to cycle. This will give you plenty of exercise, fresh air and natural light before you spend the rest of the day indoors.

People who don't enjoy cycling or who use public transport can get off the bus or tram one stop earlier to walk the rest of the way. Finally, for motorists, there are what I call "fitness parking spaces", i.e. those furthest away from the office entrance.

5. Leisure sport

You don't have to do competitive sport, but to compensate for a long day at the office, you need to move, strengthen and stretch your body regularly. Your abdominal and back muscles are particularly important. They stabilise your spine, maintain healthy posture and reduce disorders such as back pain.

Motivate yourself to do some sport after or before work. Whether it's going for a run, doing yoga or Pilates, or taking a CrossFit class, your body will thank you later.

Motivate yourself to exercise after or before work.