Many of the studies measured full-day sitting time, covering not only hours whiled away in front of the television, but also time spent in a chair at work.
Together, those hours consumed a majority of a person’s life. “The average adult spends 50 to 70 percent of their time sitting,” the authors report.
What is Occupational Sitting?
According to National Institutes of Medicine, Occupational sitting is defined as sedentary behavior in the workplace. Prolonged occupational sitting is potentially a relevant and modifiable risk factor of cardiovascular health, as 50%–60% of some individuals’ total sitting time is spent at work.
Health outcomes associated with prolonged occupational sitting
- An original study published in Jan 2024 examined Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality.
- Dr. Gao and his team found that individuals who mostly sit at work had higher mortality risks than those who mostly do not sit at work.
- Several explanations have been proposed to explain the harms of prolonged sitting. These include a lack of exercise of the large muscles in the lower limbs and trunk with increased blood flow to lower extremities, as well as the presence of a biomarker for low-grade inflammation.
- Such factors can lead to reduced insulin action, diabetes, obesity, metabolic syndrome, and reduced kidney function.
5 Hacks that helped me move more in my workday
- Hack #1 Keep gym shoes and extra socks under desk
- So this one is old school but effective. There are times I simply forget to pack my workout clothes when headed to work. However, I remind myself don’t over think it. Grab those shoes and walk!
- Hack #2 Use a packing cube to tote exercise clothes and shoes.
- This one has been a life saver! With packing cubes, I can fit exercise clothes and shoes right in my workbag. It eliminates the need to bring a separate gym bag.
- Hack #3 Track your steps
- For years I wore an Apple Watch and didn’t pay attention to step counts. I started very simply by writing down step counts in my daily planner. This action helped me become more mindful of movement and make small tweaks to increase a few more steps each day. Steps to track on Apple.
- Hack #4 Meal prep your lunch!
- Even when remote working I prep my lunches for the week. That way, hopping on the treadmill, or walking around the block 30 min can be squeezed in during lunch time.
- Hack #5 Think 10 minutes!
- Research shows A 10-minute bout of brisk walking and meditation both improved mood state,when compared to an inactive control group.
BONUS! For more inspiration, I highly recommend the book Get Up by James Levine. I found his arguments agains the “sitting disease” to be thought-provoking.
Be well,
J