SINGAPORE: A popular bit of conventional wisdom nowadays is that sitting is the new smoking.
As it turns out, too much of a sedentary lifestyle, which is all too common with many of us who sit at our desks for work and then on our couches for scrolling or streaming during our downtime, is bad news for our health.
Why sitting all day is bad for you
How does it affect one’s health if they stay seated the whole day? Well, according to the US Center for Disease Control, those who live a sedentary lifestyle are at risk of developing the following diseases: type 2 diabetes, heart disease, and some types of cancer, including cancer of the colon, breast, and uterus.
Additionally, not getting enough physical activity daily can also affect the quality of one’s sleep, mental health, bone health, and physical and cognitive abilities. People who also spend a lot of time sitting frequently experience pain in the neck, shoulders, lower limbs, lower back, buttocks, thighs, wrists, and hands, even after only two hours of sitting down.
Finally, those who sit for long periods as part of their daily routine also experience a slower metabolism, which means they tend to gain weight faster and have difficulty shedding kilos.
How much is too much?
But just how much sitting is acceptable, and what’s the magic number that slides from okay to increased health risks? Health professionals have said that four hours per day is the maximum amount of time we can stay sedentary. Those who sit for four hours or less daily are at a low risk of developing health issues. People who spend four to eight hours per day sitting are at a medium risk, and those who sit between eight and eleven hours are at a high risk. Any longer than that puts you at a very high risk for certain health issues, which we’ll discuss below.
What can you do if you have to spend many hours in one position?
For some of us, it’s part of our daily working routine to sit at a desk for hours on end. Are we doomed to a lifetime of health problems because of this? Fortunately, the answer is no.
Activity snacks
The effects of prolonged sitting can be reversed in simple ways. People can take “activity snacks,” which does not mean raiding the office refrigerator but rather going for a short walk for a few minutes every hour or so. And lest you become too engrossed in your work that you forget to take a break—why not set a timer and remind yourself?
Stretching
You can also take stretching breaks, which will help you avoid aches and pains, especially for your neck, shoulders, and back. If you don’t prefer to walk, do squats (get up, sit down, and then get up again), which will work for your body’s large muscle groups.
Standing, singing & dancing
Bosses should co-sign on short activity breaks, as this serves as a reset and refresher, which should boost productivity, not reduce it. Suppose you want to put on one song that everyone in the office can dance to—a fun activity of less than four minutes that can pay off big time. Alternatively, you could all sing “Bad Blood” together; make sure you’re standing up while doing it.
Standing desks & treadmills
Some offices have put standing desks in place, and others have even installed treadmills under their desk, allowing people to combat the health risks of too much sitting, even while they’re at work. /TISG
Read also: Amid cost of living crisis, SG workers want more health support from employers—study