Sedentary Work. In the age of internet and technological advancement, modern individuals spend most of their time seated – at work in front of a computer, at home relaxing, or chatting online.
For many, it’s their primary source of income; for others, a way to unwind and relax. However, this fundamental norm of modern living comes at a price: back pain, fatigue, and a host of serious health problems.
Why is sitting so detrimental, and what can we do to mitigate its negative impact while maintaining energy and health?
Sedentary Work, potential Illness?
Sedentary work and a inactive lifestyle are no longer just an inconvenience; they’ve become a widespread global issue that many scientists and doctors refer to as the “21st-century disease.”
Research published in reputable journals like “Clínica e Investigación en Arteriosclerosis” unequivocally indicates that inactivity is directly linked to the development of numerous chronic diseases and even premature death.
This is no longer a minority problem; with approximately one-third of the world’s population suffering from a lack of physical activity, it places an immense burden on public healthcare systems and impacts the quality of life for millions.
A sedentary lifestyle is considered a primary culprit in the prevalence of diseases such as cardiovascular pathologies, obesity, type 2 diabetes, and various musculoskeletal problems.
The human body was designed for movement. Our ancestors moved, hunted, and gathered food for thousands of years; their daily lives were physically active.
Over the course of evolution, our bodies adapted to this active mode. In comparison, the modern lifestyle, where a large number of people spend 8-10 or more hours a day sitting, is in stark contrast to our biological needs.
Sitting is an unnatural, static load that hinders many physiological functions.
This contradiction explains why we feel energized after a long walk or physical activity, but energy quickly drains when we spend time sitting in front of a monitor.
Our bodies “protest” against inactivity. Unfortunately, even children and adolescents are increasingly being diagnosed with problems characteristic of a sedentary lifestyle, such as postural disorders (scoliosis, kyphosis), and musculoskeletal issues.
Of course, this is often followed by excess weight and early signs of metabolic disorders. These problems at an early age can lay the groundwork for serious chronic diseases in the future.
Immediate and Long-Term Consequences.
Prolonged sitting has a series of negative consequences for our bodies, manifesting both in the short term as discomfort and fatigue, and in the long term as serious illnesses.
• Musculoskeletal System Overload: Sitting in an incorrect posture overloads the shoulder girdle, neck, lower back, and hip muscles. Static tension in these areas reduces blood circulation, leading to pain, stiffness, and muscle imbalance. Over time, this can result in chronic back and neck pain, osteochondrosis, disc problems, and other musculoskeletal disorders.
• Circulatory Problems: Prolonged sitting significantly impairs blood circulation, especially in the pelvic organs and lower extremities. Blood stagnation in these areas increases the risk of developing varicose veins in the legs, hemorrhoids (varicose veins of the rectum), and circulatory disorders in the genital area. Impaired blood circulation is also one of the main factors contributing to blood clot formation, which can be life-threatening.
• Vision Impairment: While vision problems are not directly caused by sitting, prolonged fixed staring at a computer screen without sufficient breaks leads to eye strain, dry eye syndrome, and over time can contribute to worsening vision.
• Muscle Atrophy and Decreased Bone Density: If muscles are not used sufficiently, they begin to atrophy, meaning they decrease in size and strength. This particularly applies to the gluteal, leg, and abdominal muscles.
Simultaneously, since the body does not receive sufficient mechanical load necessary for bone strengthening when sitting, bone density decreases, increasing the risk of osteoporosis and bone fractures. Standing and walking create “weight-bearing” loads that stimulate bone cells to form new bone tissue. When sitting, this stimulating factor is practically absent.
• Metabolic Problems: Sitting slows down metabolism. A lack of muscle activity reduces energy expenditure, promoting weight gain and obesity. Furthermore, prolonged sitting negatively impacts insulin sensitivity, increasing the risk of developing type 2 diabetes. Fat metabolism is disrupted, contributing to an increase in “bad” cholesterol levels in the blood.
• Increased Risk of Chronic Diseases: As mentioned, a sedentary lifestyle is a significant risk factor for cardiovascular diseases (ischemic heart disease, stroke), as well as the development of certain types of cancer (especially colon and uterine cancer). Studies suggest that sitting can influence inflammatory processes in the body and other cellular-level changes that contribute to the development of oncological diseases.
Practical Tips for Mitigating the Harmful Effects of Sedentary Work.
To reduce the negative consequences of sedentary work, it’s crucial to make conscious changes in your daily routine and work environment. These tips apply to both office workers and those working from home.
Ergonomic Workspace, Let’s Start with the Chair!
Office workers often don’t have the option to choose their furniture, but it’s important to pay attention to the settings of the existing chair and desk.
• Chair Height: The chair height should be such that your feet are fully flat on the floor when seated, and your knees are bent at approximately a 90-degree angle or slightly more. If your feet don’t reach the floor, use a footrest.
• Chair Backrest and Tilt: Ideally, the chair backrest should support the natural curve of your back, especially in the lumbar region. Some ergonomics experts recommend a seat with a slight forward tilt. This tilt forces the body to slightly tense the leg and back muscles to maintain a stable position, thereby reducing static load on the spine. However, changing your posture regularly is much more important than the tilt.
• Lumbar Support: If your chair’s backrest doesn’t provide adequate support for your lower back, use a special lumbar support cushion or simply a rolled-up blanket or jacket. Place it in the curve of your lower back to help maintain the spine’s natural S-shape and reduce tension in muscles and ligaments.
• Armrests: Armrests should be adjusted so that your elbows are at approximately a 90-degree angle when working at the computer, and your shoulders are relaxed. Armrests can help support your arms and reduce tension in the neck and shoulder area.
Desk Height and Computer Monitor.
• Desk Height: The desk height should be such that when seated, your elbows are approximately at desk level or slightly higher, allowing your shoulders to relax. You shouldn’t have to lean over the desk or raise your shoulders to comfortably use the keyboard and mouse.
• Monitor Placement: The monitor should be placed directly in front of you, approximately 60-70 cm (24-28 inches) away from your eyes. The monitor height should be such that the top edge of the screen or slightly below it is at eye level.
This ensures that your head and neck are in a neutral position, not bending up or down. Your head should be slightly lowered, with your gaze directed at the center of the screen. Incorrect monitor placement is one of the most common causes of chronic neck and shoulder pain for office workers, as confirmed by studies in “PLoS One.”
The older the person, the more pronounced and prolonged these pains can be.
• Keyboard and Mouse Placement: The keyboard and mouse should be placed at a comfortable distance so you don’t have to reach for them. Your wrists and hands should be straight, not bent.
Change Posture and Move Regularly.
This is arguably the most important advice. No ergonomically correct posture, if maintained for too long, will be healthy. The human body is designed for movement and changes in posture.
• Work Breaks: Ideally, you should get up from your desk and move around every 30 minutes. Even a 1-2 minute walk or stretch can significantly reduce muscle tension and improve blood circulation. If that’s not possible so often, try to take at least a 5-10 minute break every 60-90 minutes.
• Exercises at the Workspace: During breaks, perform simple exercises: neck circles (slowly and carefully!), shoulder circles, arm and leg stretches, squats (if possible and space allows), side bends, and forward bends. There are many exercises that can be done while sitting in a chair, such as arching and rounding the back, lifting legs, and ankle circles. Some progressive offices even offer yoga or stretching sessions during work hours.
• Walking: Use every opportunity to walk. Instead of calling a colleague at the other end of the office, go to them in person. Use the stairs instead of the elevator. If you need to pick up documents or coffee, go yourself instead of asking others. Even short, brisk walks during the day can help “disperse” blood stagnation caused by sitting and restore energy. Remember, when standing and walking, the spine is relieved compared to sitting.
Adopt a Comfortable Posture and Use Support.
As indicated in studies (e.g., in “Applied Ergonomics”), a large proportion of office workers experience back pain. To reduce the risk, it’s important to consciously monitor your posture:
• Sit so your back rests against the chair’s backrest.
• Don’t lean too far forward or let your back hunch.
• Use the aforementioned lumbar support (cushion or rolled-up towel).
• Try not to cross your legs for extended periods, as this can impede blood circulation.
• Consciously change your posture from time to time.
Ventilation and Lighting.
While not directly related to sitting, these factors significantly affect overall well-being and fatigue.
Regular ventilation of rooms ensures a supply of fresh air, which improves brain function and reduces fatigue, especially in humid or hot weather. Try to use natural daylight as much as possible and ensure sufficient but not dazzling artificial lighting.
Sedentary Work and Mental Health.
Sedentary work affects not only physical but also mental health. Prolonged, uninterrupted sitting at a computer can increase the risk of anxiety and depression. While the mechanisms are still being studied, one theory is related to reduced social interaction, limited opportunities to alleviate stress through physical activity, and possibly an impact on certain neurotransmitter levels in the brain.
Even for people who exercise outside of work hours, it’s important to move during the day to reduce this risk.
Factors Causing Fatigue in Sedentary Work.
Beyond the direct physical effects of sitting, several other factors contribute to fatigue in sedentary (often mental) work:
• Monotony and Routine: If the work is repetitive and unvaried, it can lead to boredom and mental fatigue. Absolute routine reduces engagement and motivation.
• Stress and Time Pressure: In contrast to monotony, constant stress, a large workload, tight deadlines, and continuous changes (e.g., restructuring, economic fluctuations) can create chronic tension that quickly depletes energy reserves.
• Poor Working Conditions: Uncomfortable ergonomic conditions, insufficient space, poor ventilation, insufficient natural light – all these factors further contribute to fatigue.
• Lack of Motivation: If work doesn’t provide satisfaction, clear goals, or opportunities for development, chronic fatigue sets in faster. Low motivation reduces productivity and negatively affects overall well-being and even immunity.
How to Improve Well-Being?
• Diversify Your Work: If your work consists of many similar and simple tasks, try to diversify it by at least 20%. Find ways to add elements of creativity or new functions. For example, a secretary who started formatting commercial letters in a unique way shows that even small changes can bring freshness and improve results. Look for opportunities to learn something new or take on additional, different tasks.
• Manage Stress and Negativity: It’s important not to let negative emotions accumulate. Norepinephrine, a stress hormone, is effectively “burned off” during physical activity. A brisk walk (more than 35 minutes) is an excellent way to reduce stress. However, even shorter bursts of physical activity, such as 15-20 squats, can help. Don’t resolve problems with colleagues or superiors through arguments; seek constructive solutions or use physical activity as a stress release.
• Regular Physical Activity: In addition to incorporating movement into your workday, don’t forget about regular physical activity outside of work hours. Exercise strengthens muscles and bones, improves cardiovascular system function, helps regulate weight and metabolism, and is a great way to reduce stress and improve mood.
A Serious Moment for Reflection!
It’s important to recognize that sedentary work in front of an activated computer is not just a daily routine, but a serious threat to our health. Numerous studies and clinical observations unequivocally indicate its association with:
• Mental health disorders and depression: Prolonged sitting isolates and reduces opportunities to physically release stress.
• Neck and back pain: Incorrect posture and prolonged static load.
• Increased cancer risk: Association with inflammatory processes and metabolic changes.
• Cardiovascular diseases and obesity: Slow metabolism, impaired sugar and fat processing, impaired blood circulation.
• Bone fragility: Lack of necessary weight-bearing load for bone strengthening.
• Blood clot formation: Impaired blood circulation, especially in the lower extremities. Women who sit for more than 40 hours a week may have twice the risk of blood clots compared to those who sit less than 10 hours.
In Conclusion.
Sedentary work is a reality for many modern individuals, but that doesn’t mean we have to accept its negative consequences.
By recognizing the risks and making simple but significant changes in workspace ergonomics, regularly incorporating movement breaks, and consciously thinking about our posture and well-being, we can significantly mitigate the harmful effects of sitting.
For work to bring joy and not harm health, it’s important to remember that our bodies are designed for movement.
Every walk, every stretch, every consciously changed posture is a step towards better health and a higher quality of life. Don’t let sitting become the silent threat to your well-being! Be active, even while sitting!
Have a good and healthy workday!
