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's possible to change things and combat a sedentary lifestyle, even at the office. In this article, we share our tips for combating a sedentary lifestyle and staying active at work.
The consequences of a sedentary lifestyle
A sedentary lifestyle has a significant impact on our physical, mental, and emotional health. It can lead to cardiovascular disease, type 2 diabetes, obesity, musculoskeletal problems (MSDs), as well as anxiety and stress.
Impact on cardiovascular health
A sedentary lifestyle is one of the main risk factors for cardiovascular disease. Staying in a static position for long hours slows down blood circulation. According to one study , lack of physical activity causes more than 5 million deaths worldwide each year. This shows that a sedentary lifestyle is a major contributor 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 your metabolism, which leads to weight gain because the calories you consume are not burned efficiently, and fat accumulates. This can lead to several chronic diseases such as obesity. According to Public Health France , 17% of the French adult population is obese, a figure that has doubled in 20 years due to the sedentary lifestyle of the population.
Musculoskeletal problems
Sitting in a static position for hours can lead to pain and tension in the back, neck, shoulders, hands, and wrists. MSDs are often caused by poor posture that you unconsciously adopt.
A study by the French National Health Insurance (Assurance Maladie) reveals that 20% of work stoppages in France are linked to musculoskeletal disorders (MSDs) , often aggravated by poor posture at work and a lack of movement. MSDs are particularly common among people who spend long hours in front of a computer, without breaks or regular exercise.
Consequences on mental health
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 French National Institute of Sleep and Vigilance (INSV), physical inactivity is a risk factor for mood disorders , affecting individuals' quality of life.
Reduced concentration and productivity
Leading a sedentary lifestyle by being inactive for long periods of time reduces 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 workplace productivity 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 more difficult to fall asleep. Poor sleep is bad for your mental, emotional, and physical health. Furthermore, lack of activity is often linked to insomnia. A survey by the INSV (Institut Sommeil Vigilance) 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 choosing an ergonomic workstation. Use active seating that encourages micro-movements, allowing you to exercise and be active at the office. Opt for a sit-stand desk so you can alternate between sitting and standing at your desk. Ergonomic seating and a sit-stand desk will help reduce the risk of MSDs, relieve back pain, reduce fatigue, and improve your concentration and productivity at work.
For more information on how to design your ergonomic workstation to combat a sedentary lifestyle, see our article on designing an ergonomic workstation .
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. This will help boost your circulation, keep you active, and reduce stress. This can help improve your focus and productivity.
If you've already adopted Bloon active seating, you can take advantage of it to perform stretching or sports exercises at the office with your ergonomic ball chair. Don't 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 dynamic sitting
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 maintain balance. This type of seating can help strengthen muscles and prevent pain associated with prolonged sitting.
Be sure to check out our article on our Bloon Active Seating to learn more about the benefits of active seating and help you make your choice.
Exercise discreetly at the office
No gym at your workplace, 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're looking for discreet exercises to do at the office, be sure to check out 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. Taking the stairs regularly will strengthen your leg muscles and improve your health. It will also help you burn calories and be more active.
Organize walking meetings
Forget static meetings around a table and opt for walking meetings instead. You can conduct your meeting while walking down the halls or outside. This helps combat a sedentary lifestyle by staying active and also boosts creativity. Active meetings are an increasingly popular practice in businesses.
Walk or cycle 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 with a good workout, which is beneficial for your mental and physical health. If your commute is long, you can stop beforehand or park your car further away.
In conclusion, 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 every day by adopting simple habits and creating a suitable environment. To do this, we recommend choosing an ergonomic workstation with active seating and a sit-stand desk, taking advantage of your breaks to walk, incorporating exercise into the office, holding meetings while walking, taking the stairs, and walking to work. It's up to you!
FAQ: Fighting a Sedentary Lifestyle
How to stop being sedentary?
To combat a sedentary lifestyle, you need to move more in your daily life. You can incorporate strength training and stretching exercises at your desk, walk more, take the stairs, and take a walk during your breaks. We recommend engaging in 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 should choose an ergonomic workstation that allows you to be active throughout the day by alternating between standing and sitting and encouraging micro-movements through dynamic seating. Avoid spending time on your phone or computer screen outside of work hours and prioritize physical activity on a daily basis.
What are the causes of a sedentary lifestyle?
A sedentary lifestyle is often caused by long hours spent working in a static position at a desk and a lack of motivation and discipline to move and exercise daily. In addition, modern environments, where everything is accessible without the need to exert effort and move, contribute significantly to a 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, as they spend long hours in an active, static position and often unconsciously adopt poor posture. Additionally, adolescents and children who spend the majority of their time in front of screens, phones, video games, or tablets can also be affected by a sedentary lifestyle. Finally, older people are often sedentary due to the decline in physical activity related to their age.
Does a sedentary lifestyle make you tired?
A sedentary lifestyle often leads to feelings of fatigue because the lack of physical activity slows down metabolism, which in turn slows blood circulation and oxygen supply. In addition, a sedentary lifestyle can disrupt sleep, which exacerbates feelings of fatigue.
What are the disadvantages of a sedentary lifestyle?
A sedentary lifestyle has many disadvantages, including 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 issues, such as anxiety and depression. Finally, it can decrease 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.
