Do you spend long hours sitting at your desk or in front of your screens at home? In our modern lifestyle, where everything is effortlessly accessible, a sedentary lifestyle has become a real daily challenge. But it is possible to change things and fight against a sedentary lifestyle even at the office. In this article, we share our tips for fighting against a sedentary lifestyle and staying active at work.
The consequences of a sedentary lifestyle
A sedentary lifestyle has a strong impact on our physical, mental and emotional health. It can lead to cardiovascular diseases, type 2 diabetes, obesity, musculoskeletal problems (MSDs) as well as anxiety and stress.
Impact on cardiovascular health
Sedentary lifestyle is one of the major risk factors for cardiovascular diseases. Staying in a static position for long hours slows down blood circulation. According to a study, lack of physical activity causes more than 5 million deaths per year worldwide. This shows that sedentary lifestyle contributes significantly to heart disease, hypertension and stroke.
Increased risk of type 2 diabetes
A sedentary lifestyle slows down glucose metabolism and disrupts blood sugar balance, increasing insulin resistance and promoting diabetes. According to a study from the University of Leicester, England, individuals who spend most of their day sitting have a 112% risk of developing type 2 diabetes.
Weight gain and obesity
A sedentary lifestyle slows down the metabolism which leads to weight gain, because the calories you consume are not burned efficiently and fat accumulates. This can generate several chronic diseases such as obesity. According to Public Health France, 17% of the French adult population is obese, this figure has doubled in 20 years due to the sedentary lifestyle of the population.
Musculoskeletal problems
Sitting in a static position for several hours can lead to pain and tension in the back, neck, shoulders, hands and wrists. MSDs are often caused by poor posture that you adopt unconsciously.
Mental health consequences
Having a sedentary lifestyle impacts not only your physical health but also your mental health. Stress, anxiety and depression are often linked to a lack of physical activity. According to the National Institute of Sleep and Vigilance (INSV) indicates that physical inactivity is a risk factor for mood disorders, affecting the quality of life of individuals.
Reduced concentration and productivity
Having a sedentary lifestyle by being inactive for long periods of time, decreases the oxygen supply to the brain which can impact your cognitive performance, including your concentration, productivity and even your creativity at work. In France, initiatives such as the "Health in Business" program encourage active breaks to improve productivity at work and employee well-being.
Sleep disturbance
Lack of activity also impacts your sleep cycle. If you’re not very active during the day, it will be harder to fall asleep. Poor sleep is bad for your mental, emotional, and physical health. Additionally, lack of activity is often linked to insomnia. A study by the INVS showed that sedentary people are more likely to suffer from sleep disorders, which affects their energy and overall health.
Tips to combat a sedentary lifestyle
Choose an ergonomic workstation
To combat a sedentary lifestyle, we recommend that you opt for an ergonomic workstation. Use active seating that promotes micro-movements, which allows you to exercise and be active at the office. Opt for a sit-stand desk, so that you can alternate between sitting and standing at the office. Ergonomic seating and a sit-stand desk will allow you to reduce the risk of MSDs, relieve back pain, reduce fatigue, improve your concentration and productivity at work.
For more information on how to set up your ergonomic workstation to combat a sedentary lifestyle, see our article: Ergonomic workstation: How to set up your office.
If you are looking for a modern active seat that allows you to exercise at the office, do not hesitate to consult our article: Bloon active seat: The ergonomic solution for your well-being
Walk during your break
We recommend taking advantage of your break to stretch your legs by taking a short walk outside or walking around your office, to get your blood circulating again, stay active and reduce stress. This can help you improve your concentration and productivity.
If you have already adopted the Bloon active seat, you can take advantage of it to perform stretching or sports exercises at the office with your ergonomic ball seat. Do not hesitate to consult our articles to find the exercises that suit you:
- 10 Exercises with a Ball at the Office: For an Active and Balanced Life
- How to exercise discreetly at the office? Accessories and exercises
- The 12 Best Office Stretches to Relieve Stress and Tension
Adopt a dynamic seat
Dynamic sitting involves using chairs that encourage micro-movements, such as ball chairs or ergonomic rocking chairs. These alternatives to traditional chairs encourage active posture by constantly engaging the back and core muscles to stay in balance. This type of seating can help strengthen muscles and prevent pain associated with prolonged sitting.
Do not hesitate to consult our article: Bloon active seating: The ergonomic solution for your well-being to learn more about the benefits of active seating and make your choice.
Exercise discreetly at the office
No gym at your company, no worries. You can incorporate an office workout into your daily routine by performing discreet and effective strength and stretching exercises to combat a sedentary lifestyle. Don't hesitate to add fitness accessories to your workstation, such as resistance bands and small ankle weights.
If you are looking for discreet exercises to do at the office, do not hesitate to consult our article: How to exercise discreetly at the office? Accessories and exercises.
You can also consult:
- The 12 Best Office Stretches to Relieve Stress and Tension
- 10 Exercises with a Ball at the Office: For an Active and Balanced Life
Use the stairs
To combat a sedentary lifestyle, take the stairs instead of the elevator. Climbing the stairs regularly will strengthen your leg muscles and improve your health. It will also burn calories and make you more active.
Organize walking meetings
Forget static meetings around a table and opt for walking meetings instead. You can conduct your meeting while walking in the hallways or outside. This helps combat a sedentary lifestyle by staying active, but also stimulates creativity. Active meetings are an increasingly popular practice in companies.
Walk or bike to work
To combat a sedentary lifestyle, try walking or cycling to work instead of driving or taking public transport. This will allow you to start the day by moving, which is beneficial for your mental and physical health. If your journey is long, you can stop before or park your car further away.
To conclude, a sedentary lifestyle is an issue that affects us both physically and mentally. However, there are solutions to combat a sedentary lifestyle and stay active on a daily basis by adopting simple habits and creating an appropriate environment. To do this, we advise you to opt for an ergonomic workstation, with active seating and a sit-stand desk, to take advantage of your breaks to walk, to integrate sports exercises into the office, to conduct your meetings while walking, to take the stairs and to walk to work. It's up to you!
FAQ: Combating a sedentary lifestyle
How to stop being sedentary?
To combat a sedentary lifestyle, you need to move more in your daily life, you can integrate strength training and stretching exercises at the office, walk more using the stairs and your breaks to go for a walk. We recommend that you practice regular physical activity such as walking, cycling, swimming or any other sport.
What precautions should be taken to combat a sedentary lifestyle?
To prevent and combat a sedentary lifestyle, you must opt for an ergonomic workstation that will allow you to be active throughout the day by alternating between standing and sitting and by encouraging micro movements through dynamic seating. Avoid staying on your phone or computer screen outside of your working hours and prioritize physical activity on a daily basis.
What are the causes of a sedentary lifestyle?
Sedentary lifestyle is often caused by long hours of work in a static position in front of a desk and a lack of motivation and discipline to move and do sports on a daily basis. In addition, modern environments where everything is accessible without the need to make efforts and move greatly contribute to sedentary lifestyle. Stress, fatigue and certain medical conditions are also factors that can make you sedentary.
Who is most affected by a sedentary lifestyle?
The individuals most affected by a sedentary lifestyle are often those who work in offices, because they spend long hours in an active static position and often adopt a bad posture unconsciously. In addition, adolescents and children who spend the majority of their time in front of screens, telephones, video games or tablets can also be affected by a sedentary lifestyle. Finally, elderly people are often sedentary due to the decrease in physical activity linked to their age.
Does a sedentary lifestyle make you tired?
A sedentary lifestyle often leads to a feeling of fatigue because the lack of physical activity causes a slowdown in metabolism and therefore blood circulation and oxygen supply. In addition, a sedentary lifestyle can disrupt sleep, which accentuates the feeling of fatigue.
What are the disadvantages of a sedentary lifestyle?
A sedentary lifestyle has many disadvantages, such as the risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes, obesity, and certain cancers. A sedentary lifestyle can also lead to musculoskeletal problems, such as back and joint pain, as well as mental health problems, such as anxiety and depression. Finally, it can decrease the overall quality of life by reducing energy, mobility, and life expectancy.
What are the symptoms of a sedentary lifestyle?
Symptoms of a sedentary lifestyle include weight gain, joint and muscle pain (especially in the back, neck, and shoulders), constant fatigue, poor circulation, and sleep disturbances. Mentally, a sedentary lifestyle can lead to a decrease in mood, motivation, and concentration, as well as increased stress and anxiety.
