The Australian Business Insider recently published the risks resulting from
sitting for prolonged periods of time:
1. Low energy expenditure
Sitting at your desk for too long reduces your ability to produce heat
resulting in a much greater component of total energy expenditure than
2. Slower metabolism
Decreased muscle contractions that occur with prolonged, immobile sitting
slows the clearance of fat from the blood stream and decreases the effect of
insulin. So that chocolate you just ate, is more likely to spend a moment on
your lips and a lifetime on your hips.
3. Compromised posture
Sitting causes the pelvis to rotate backward and puts pressure on the lumbar
discs. This position forces the head forward and causes the shoulders to
curve so as to compensate for the weight transfer. Remember to stick your
chest out and your shoulders back while sitting at your desk and ensure your
seat is positioned correctly.
4. Back and spine injuries
Prolonged, static loading of tissues over time puts undue pressure on the
lower back and stresses the surrounding muscles and joints.
5. Reduced social skills
It's easier and quicker to send an email or pick up the phone than to jump
up and speak to your colleagues in the office, causing a decline in social
involvement and psychological well-being.
6. Loneliness or depression
When a computer is used as the single form of communication, the size of a
person's social circle is believed to decline, and feelings of depression
and loneliness increase. Being stuck at your desk also means you're probably
not getting outside enough. This lack of sunshine can cause a deficiency in
vitamin D and ultimately lead to depression.
7. Metabolic Syndrome
A collection of disorders can have a compounding effect increasing your risk
of developing Type 2 diabetes or cardiovascular disease (stroke or heart
8. Chronic Pain
Inadequate sitting postures, associated with long periods of sitting at a
desk, provoke excessive increases of lower back pressure. These somatic
pains can become the symptoms of chronic diseases.
9. Rheumatic disorders
Some rheumatic diseases like osteoarthritis are the result of "wear and
tear" to the joints, like that of excessive amounts of sitting.
Sitting at a desk reduces a person's energy expenditure because the body's
major muscle groups aren't being utilized and calorie burning is minimized.
Over an extended period of time this can lead to weight gain and in severe
Sitting at a desk all day impairs the body's ability to handle blood sugar,
causing a reduced sensitivity to the hormone insulin, which helps carry
glucose from the blood into cells where it can be used for energy.
Low physical activity occupations have an increased incidence of cancer. A
study found women's chances of developing breast, corpus uteri, and ovary
cancer were heightened if working in a sedentary job.
13. Your risk of heart disease has increased by up to 64%
By sitting idle and leading a sedentary lifestyle, your chances of heart
disease have increased.
14. Mortality is adversely effected from too much sitting, independent of
A study found prolonged sitting time was responsible for 6.9% of deaths. The
association between sitting and all-cause mortality remains consistent
across women and men, age groups, weight, health and physical activity
Here are a few tips to keep active while on the job:
- Periodically move around in your seat
- Stand or walk around while talking on the phone
- Stretch regularly
- If your workspace allow, use a stand up desk
- Have organised breaks throughout the day
- Instead of meeting your colleagues in a room, see if you can take it outside
and go for a walk. Not only will you get a new perspective on things, a bit
of fresh air does wonders for us all and may even spark some creativity.