The Hidden Risks of Physical Inactivity
In the modern workplace we have maximised our ability to be productive and efficient.
Office layouts designed for optimum efficiency, desks arranged in neat rows, centralised resources like printers, water coolers, kitchens and bathrooms strategically located to optimise access.
Desks are equipped with everything needed to work without standing up, and tasks like attending meetings, sending emails, and making calls are all done from the same seated position.
This desk-bound workday, while efficient and productive, means that we are sitting at our desks without moving for long periods of the day, quietly putting our health at risk.
Physical Inactivity: the Desk-Bound Dilemma
Adults who fail to accumulate enough aerobic and strengthening exercise to exceed the minimum recommend threshold for weekly physical activity would be described as physically inactive.
When we spend the whole day sitting at our desks working, in meetings, then we go home, sit and watch television we are not exerting ourselves in any meaningful way.
Low-aerobic activities like cooking, cleaning and shopping are not enough to keep us fit and healthy.
Unfortunately, the modern workplace has been designed to maximise efficiency and productivity.
This design means we can make the most of our working time, printers are easily accessible, break-out meeting rooms are nearby and we can easily take meetings at our desks, email or instant messaging colleagues, call or video chat all from our desks.
It’s efficient, but it also means there are fewer reasons to stand and walk which keeps us sitting. This now means that the bulk of workday tasks now happen while you are sat at your desk.
The need to complete work tasks can keep us sat at our desk through breaks and lunch time. Taking time to collect food, coffee or visit the bathroom can sometimes feel like a luxury we don’t have time for.
But at what cost?
Physical Consequences of Inactivity
As we find ourselves sitting at our work desk for long periods of the day the consequences build gradually, layer upon layer. The risks of prolonged sitting extend beyond sore backs and strained necks. They delve deeper, affecting both our physical and mental well-being.
Physically, the body's metabolism slows when seated for extended periods. Muscles, especially those in the lower body, become less active, and the body's ability to regulate blood sugar and break down body fat is impeded. This inactivity can contribute to a higher risk of heart disease, diabetes, and certain types of cancer.
When our largest muscles aren't regularly engaged, it can lead to a decline in overall muscle tone and strength, affecting our balance and stability. The sedentary pattern of office life can also weigh heavily on our cardiovascular health. When we sit, blood flows more sluggishly, and muscles burn less fat, making it easier for fatty acids to clog the heart.
How inactivity affects your mental wellbeing
But it's not just the body that bears the brunt, our mental health is also at stake. The static nature of office work can contribute to feelings of anxiety and depression. The lack of movement can lead to a decrease in endorphins, the body's natural mood lifters.
Staring at a screen for much of the day can strain the eyes and lead to headaches, impacting our ability to concentrate and maintain productivity.
Cognitive decline is another shadow cast by the sedentary office lifestyle.
Physical activity pumps fresh blood and oxygen to the brain, which is crucial for sparking new brain cells and the connections between them. Without regular activity, our cognitive functions can suffer, potentially leading to poorer concentration, memory, and even creativity.
Overcoming Physical Inactivity
We can break out of the inactive habits that keep us sat at the desk with micro-movements that can reduce the negative impact of prolonged sitting and physical inactivity.
The first step is to recognize the routines we've settled into and reintegrate activity into our lives in achievable, straightforward ways. By moving more and sitting less, we can pave the way for a healthier and more vibrant future.
Small changes can make a big difference to our long-term health and well-being.
The Desk-Bound Dilemma is just that — a dilemma, not a life sentence. It's a challenge we can all meet with intention and innovation. With every step we take, we can start to undo the "sit-tight" culture that's become embedded in our work lives. After all, a vibrant office isn't just about the work that gets done but also about the well-being of those doing it.
By fostering an environment that values activity as much as it does productivity, we not only combat the health risks associated with inactivity but also create a more engaged, energetic, and ultimately more productive workforce. So, let's stand up for our health, one break, one step at a time, transforming the very essence of what it means to have a 'good day at the office.'
The message is clear: movement matters.
For the office worker, incorporating activity into the day isn't just a reprieve from the screen, it's a fundamental part of maintaining health and wellbeing.
So, let's stand up, step away, and stretch.
Let's make the office a space where health is part of the job description.
After all, the best work comes from a place of wellbeing, and that starts with taking care of the body and mind that carry us through our professional journeys.
By making small, intentional changes to our daily routines, we can combat the silent risks of the sedentary office life. It's about moving more, sitting less, and prioritizing our health as much as our deadlines. Because in the end, what we do at our desks can shape our health just as much as our careers.
Practical Strategies for Building Movement into your Workday
There are several ways to introduce movement back into the workday, strategies for busy professionals that incorporate activity into your day and prioritising your health and wellbeing without detracting or conflicting with your work priorities.
Stretching - regular stretching helps alleviate muscle tension, improve flexibility, and increase blood flow, taking only a few minutes it can be done discreetly at your desk.
Hourly Breaks – set a reminder to stand up, stretch or take a short walk to improve your circulation and energy.
Walking Meetings – consider turning meetings into walking meetings where possible. A walk, change of scenery can boost energy and creativity.
Desk-ercise – if you’re short on time consider trying quick exercises like seated leg lifts, desk push-ups, or chair squats.
Take the Stairs - choose the stairs instead of the elevator whenever possible. Climbing stairs is an excellent cardiovascular exercise and helps strengthen your leg muscles.
Summary
The modern office, meticulously engineered for productivity, has inadvertently cultivated a culture of physical inactivity. Prolonged sitting at our desks contributes to a inactive lifestyle which can have profound health risks.
The physical and mental consequences of inactivity can be overcome by incorporating regular movement into the workday—such as stretching, taking hourly breaks, engaging in walking meetings, and performing desk exercises.
The Desk-Bound Dilemma presents a challenge, but it is one that can be met with innovation and commitment to creating a more active and healthier work environment.
Additional Resources
For more information the World Health Organisation’s 2022 report on the status of physical activity globally is a valuable resource. Providing insights on physical activity trends, health outcomes and advice it presents a strong case for taking action.
You can access the full report on the WHO website – Global Status Report on Physical Activity 2022.
