Effects of Prolonged Sitting

Did you know?
  • The average office worker sits for 76% of their day

  • People sitting for more than 11 hours a day are more likely to die prematurely

  • Prolonged sitting increases the risk of heart disease, type 2 diabetes and some cancers

  • There is an increased risk of a physical injury if you don’t change postures regularly

  • Daily regular exercise will not protect you from the risks of sitting all day

  • Sitting will burn 1.02 kcal/min versus 1.3 kcal/min in standing - this equates to approximately 1 kilo of fat every 2 months!

  • Taking short breaks from sitting, even for 1 minute will decrease waistline and improve heart health

  • Inactivity can lead to insulin resistance, a precursor for type 2 diabetes

  • Neck and back pain is associated with prolonged sitting

Practical Tips for the Workplace

Stand Up
When the phone rings stand up to take the call. You don’t have to have the entire conversation standing. A change in posture can be just as important as taking a break. The more times you can get out of your chair, the smaller your waist size.

When you need to communicate with your colleagues walk to see them instead of sending an email or calling them. Centralise items such as printers and rubbish bins so that you have to walk to them.

Standing Meeting
Have standing meetings or encourage regular standing breaks throughout the meeting. You might find that a standing meeting is much quicker and even more productive! Adopt a new culture of “let’s walk and talk”.

Take the Stairs
Use the toilet on another level or use the stairs instead of the lift where possible in your workplace.

Consider using a sit/stand desk or allocate a work area where tasks can be performed in standing.

In a 24 hour period… Are you sitting more than you are sleeping?