This daily habit is probably shortening your life

Here’s what to do

New research into chronic health conditions has once again highlighted a fact we’re all already familiar with – sitting down all day at our desks isn’t doing us any favours. Here’s what we need to be aware of, and what we can do to counteract the negative effects of prolonged sitting. 

Anyone who works in an office environment – even those who work from home – knows the perils of a nine-to-five schedule. 

Whether you’re staring at spreadsheets, furiously typing the latest newsworthy happenings, or dipping in and out of Zoom meetings all day long, you’re probably familiar with how physically and emotionally taxing sitting at a desk can be. 

So, experts say that the findings of one Taiwanese study published earlier this year should hardly come as a surprise. 

Following 480,000 people in Taiwan over 13 years, researchers observed a significant health decline in participants who were employed in more sedentary jobs. 

People who sat for the majority of their working day were found to have a 32 per cent higher risk of dying from cardiovascular disease than those who engaged in a more active lifestyle, and a 16 per cent higher risk of mortality overall. 

According to the study’s data – and anyone with a desk job – uninterrupted sitting is bad news for your heart health, joints, muscles, metabolism and mental health. 

As noted by the American Heart Association, even those who engage in regular exercise are at an increased risk of developing heart disease or stroke if their jobs or lifestyles require prolonged sitting each day – even 30 minutes can impact the function of blood vessels.  

What are people bound to desk jobs supposed to do? Image: Pexels

More sitting, more problems

According to the most recent data, the average adult spends up to nine and a half hours sitting each day, an alarmingly higher number than previous generations.  

As noted by experts, sitting burns considerably fewer calories than moving, potentially increasing a person’s weight gain and risk of developing Type 2 diabetes. 

Uninterrupted sitting also impacts mood and cognition, increasing the likelihood of depression and anxiety in those who spend the majority of the day in the position. 

“Sitting is actually aging you faster,” Katy Bowman, a biomechanist and author explains to the New York Times. “A lot of what you perceive as aging is going to be heavily influenced by your sitting time.”

As a natural solution to combat our sedentary lifestyle, standing desks were introduced. Image: iStock

Is investing in a standing desk the answer?

For those bound to a desk all day for work, the latest criticism of our office chairs may be enough to influence your decision to invest in a standing desk. Designed to encourage better ergonomic health, the standing desks craze has swept offices everywhere. 

However, according to recent studies, opting to stand all day over sitting may be just as harmful to your health, increasing the risk of developing certain circulatory problems and varicose veins. 

So, if both sitting and standing all day is out of the question, what are people bound to desk jobs supposed to do?

You daily movement is made up of more than just designated exercise. Image: iStock

How to counteract the health risks of sitting and standing

As the research continually indicates, uninterrupted sedentary periods of either standing or sitting can be detrimental to our health. The answer, as expected, lies in incorporating bursts of movement into the day, breaking up prolonged periods of inactivity. 

While squeezing in a hardcore HIIT workout or lunchtime run every day certainly won’t hurt your health, experts say the best way to counteract the harmful impact of sitting or standing is to get up and move throughout the day – even if it’s just a lap around the block or choosing to take the stairs over the elevator at work.  

Setting a timer every 30 minutes to remind you to either switch up your working position – or ditch the desk entirely for a stroll around the block – is a great way to encourage healthy habits at work.

Originally published as This daily habit is probably shortening your life