Millions of people around the world are working in offices, product lines and behind their desks which require long hours of sitting. This raises the issue of jeopardized health due to prolonged inactivity, especially that of the lower limbs. Medical experts are saying that sitting for an extended period of time can promote health deterioration through the absence of sufficient body movement; back pain and aching necks are only two of the minor symptoms.

A study published in the European Heart Journal is determining the link between prolonged sitting time and the lack of physical activity with a person’s increased risk in developing metabolic abnormalities like diabetes, heart disease and atherosclerosis.

Stand Up for Better Health

It’s a well known fact that the lack of exercise and too much sitting can be bad for the health. A group of researchers from the University of Queensland are looking at the ideal number of breaks that a person should take in order to offset the adverse effects of extended immobility. In a common office setting, a person will usually be subjected to eight hours of work. And often times, these hours are spent sitting down. The researchers are making observations as to how taking breaks in between can promote better health and reduce the risk of developing diseases associated with prolonged sitting. In their study, the researchers concluded that taking plenty of breaks for as little as one minute each time can promote heart health and well-managed weight.

The study was the first to look at the issue at a large scale with high consideration of demographic variations and taking into account different risk indicators of metabolic and heart diseases. The study found that extended sitting time is associated with high indications of cardiovascular, inflammatory and metabolic health conditions. The results were independent to the person’s degree of exercise after work. This suggests that despite having the chance to exercise from moderate to vigorous levels after work, a person is still at risk of developing the said health conditions with the absence of sufficient break times.

Head researcher Dr Genevieve Healy from the School of Population at the University of Queensland in Australia said that the length of sedentary time is associated with higher blood fats and a marker for stronger insulin resistance. She added that 25 percent of people who took the most breaks have more than 5 centimeters smaller waistlines compared to those who took the least number of breaks during a day of work.

The researchers used information from more than 4,700 people with ages 20 and above who participated in the US National Health and Nutrition Examination Survey from 2003 and 2006. The study participants were asked to wear an accelerometer, a small device that monitors and measures a person’s walking and running activity. They wore it on their right hip during the day for a period of seven days. This gave the researchers data regarding the participants’ sedentary time and number of breaks in between. In addition to these, the researchers also took their plasma glucose, insulin, triglycerides, cholesterol and C-reactive protein levels, and measured their waistlines.

According to Dr Healy, exercising on a regular basis has benefits in promoting overall health. But she added that the impact of prolonged sitting can still affect a person’s health. The study sets a new standard for giving medical advice to people who wants to reduce their risk of developing cardiovascular, inflammatory and metabolic health conditions. Dr Healy said that the study is most important to people who are working in offices.

The researchers suggest that small changes to a person’s lifestyle like standing for a few minutes between work hours can have significant effects to a person’s health. They added that it is easy to incorporate more breaks at work without sacrificing productivity. Dr Healy said that “stand up, move more, more often” is the most suitable slogan to promote the habit across.

In occupational health, workers are advised to take regular changes in their posture and take a variety of work tasks. Some of the ways to achieve this without affecting the person’s productivity is by standing up to answer phone calls, taking the stairs instead of the elevator if possible, putting printers and trash bins in a centralized area so that it would be necessary to walk to reach them, going to the restroom on a different floor and walking to see an officemate instead of emailing or calling them through the phone.

Stretching at Work

Stretching during work hours is the simplest and easiest ways of promoting good health and avoiding the numerous health risks of prolonged inactivity. This can make the person feel better; improve mind and body connection; decrease the risk of occupational injury; improve mental alertness and physical response; reduce fatigue, stress and anxiety; promote healthy blood circulation; and alleviate muscle tension and pain.

Extended sitting time can hinder the healthy circulation of blood in the body. This can lead to sudden numbness in certain parts of the body that had stayed in one position for a long period of time. Stretching promotes blood flow to the muscles and deliver it’s much needed nutrients and get rid of waste products that need to be flushed out of the body. Stretching can also improve posture by avoiding muscle stiffness, aches and pains. It is also a good way to alleviate work related stress and fatigue. When a person starts to feel piled over by too much work, the best way to prepare and motivate the mind and body to finish the job is by taking the time to stretch. It is also an effective means to release body tension.

Since stretching helps the joints perform a range of movements, the body becomes more coordinated and well-balanced and it reduces the risk of occupational injury. Try to stand up while doing your stretching techniques and make sure to stretch the limbs and other parts of the body for at least 30 seconds. This will not only give you the immediate benefit of improved productivity at work but this can also have a long-term effect on reducing your risk of certain health conditions like heart disease and diabetes.

Sources
medicalnewstoday.com
physicaltherapy.about.com
shelterpub.com