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movement offsets health damage of prolonged sitting at work
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taking frequent breaks or "exercise snacks" is one way to offset long periods of sitting at work.
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if you’re at your desk all day, pushing to meet deadlines and juggling video calls and direct messages, being glued to the chair is common. however, mounting research shows that a sedentary routine is, frankly, a health hazard. humans are designed to move.
an attention-grabbing study from the jama network in 2024 revealed that people who predominantly sit at work have a 16 per cent higher risk of mortality from all causes, and a significant 34 per cent higher risk of mortality from cardiovascular disease, which could be a heart attack or stroke. you just can’t sit for hours on end because it impacts blood circulation and blood pressure. (it’s also been linked to fatigue, cognitive performance and obesity.)
extended sitting is hard on your heart
prolonged sitting slows circulation, causing blood to pool in your legs instead of circulating oxygen-rich blood throughout your body as it should. as well, diminished blood flow can lead to stiffening and thickening of the lining of blood vessels, putting you at risk of hypertension and atherosclerosis (the buildup of plaque that narrows blood vessels and makes the heart work that much harder).
study researchers also found that people who sit a lot at work can counteract the increased risk by engaging in an additional 15 to 30 minutes of physical activity per day (beyond the typical household duties and movement to get to work, etc.). this would reduce their risk to that of people who do not predominantly sit, so that’s encouraging. that 30 minutes can be spent walking briskly around the block a few times, climbing stairs, or even taking structured employer-designed break times to get you up and away from your desk.
daily exercise counteracts the negative effects of workplace sitting
while more intense exercise, like a light 20-minute jog or jumping jacks in between reps with weights or exercise bands, can be even more beneficial, getting your blood flowing by moving your body for 15 to 30 minutes daily is a huge health boost to offset sitting. a study from the european heart journal in 2024 found that replacing 30 minutes of sedentary activity with very light activity like standing or walking led to improvements in important health measures, including cholesterol levels and body composition.
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there are other practical solutions to reduce sitting, such as standing table adjustable workstations that can reduce sitting without compromising work, taking breaks to stand up and stretch, or having meetings while you walk with colleagues or talk with clients by phone. psychology today discusses the research behind the benefits of walking meetings to spark ideas, boost creativity and social connection with co-workers. if you’re walking outside, even better, because being outdoors relieves stress and improves mood.
get energized with ‘exercise snacking’ during work hours
there’s also the concept of “exercise snacking” to frame your workday. instead of reaching for desk-side food snacks, shift your mindset to the importance of exercise snacks for mini breaks to get up, move around and stretch.
according to the cleveland clinic, “with exercise snacks, the workout, or movement, lasts around two minutes, with an extended rest period of an hour or more in between. did a work meeting end early? great. use that extra time to get a burst of exercise in—think climbing stairs for two minutes.”
the science behind movement at work is compelling, so the takeaway here is to adopt movement into your day. making small changes adds up to protect your health.
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