The hidden dangers of sitting: Why it’s being called the new smoking

Prolonged sitting could be more harmful to your employees’ health than smoking.

Whether it’s long hours at a desk, commuting, or screen time at home, many of us usually spend over 7 hours a day sitting. A large-scale study on occupational sitting revealed that individuals who sat most of the day at work exhibited a 34% higher mortality risk of cardiovascular disease [1], compared to those who mostly stood or moved. It’s no surprise that prolonged sitting has become so detrimental to health that it has earned the ominous nickname, "the new smoking."

Why should reducing sitting time be a priority in your employee wellness strategy?

Reducing sedentary time at work helps to enhance employee performance by boosting engagement, productivity, and reducing fatigue. Research suggests that less sedentary work improves job satisfaction and lowers productivity losses[6]. 

Sitting for extended periods has been linked to numerous health issues that can be detrimental to employees:

• Premature Mortality[7] - Sitting for more than four hours a day has been associated with an increased risk of premature death. Individuals who sit between four to eight hours daily face a moderate risk, while those sitting for eight to eleven hours are at high risk.
• Chronic Diseases - Sitting for extended periods is a known risk factor for several chronic conditions, including:
  • Cardiovascular disease: Elevated blood pressure, high blood sugar levels, and excess body fat around the waist, all of which contribute to heart disease[8].
  • Type 2 diabetes[9]: Sedentary lifestyle can cause insulin resistance, a precursor to diabetes.
  • Certain cancers: Potential association with increased risks of various cancers such as ovarian, colon, breast, rectal and endometrial cancers have been observed, likely due to hormonal and inflammatory change[10].
• Obesity - Extended sitting reduces energy expenditure, contributing to weight gain and obesity, both of which are major risk factors for other chronic diseases[11].
• Mental Health issues - Sedentary lifestyles are linked to higher rates of anxiety and depression, which are key concerns for HR teams managing employee assistance programmes (EAPs). Physical activity helps regulate mood by releasing endorphins and reducing stress[12].
• Musculoskeletal Problems[13] - Poor posture from prolonged sitting can possibly lead to:
  • Chronic back and neck pain
  • Tight hip flexors
  • Reduced mobility and flexibility

          These conditions are common contributors to sick leave and workplace injury claims

• Metabolic Syndrome - Interrupting prolonged sitting with short bouts of movement has been associated with improved metabolic health. Benefits of regular physical activity include:
  • Lower waist circumference
  • Reduced body mass index (BMI)
  • Decreased triglyceride levels
  • Improved blood glucose regulation

Why exercise alone isn’t enough for employee wellness?

While getting at least 150 minutes of moderate-to-vigorous physical activity each week is proven to boost overall health, research shows it’s not the whole story[14]. The study revealed that even amongst people who met these exercise guidelines still faced a higher risk of heart failure and cardiovascular death if they spent most of their remaining time sitting.

In short, regular workouts are essential to heart health beyond just meeting exercise targets. Standing 1

4 practical ways to reduce sedentary time at work

• Take Breaks: Stand up and move around every 30 minutes so you can work the valves in your leg veins and promote blood circulation within your body. If you are going through a brain drain, consider pacing to get your creative ideas flowing.
• Use a Standing Desk: Alternate between sitting and standing while working. Consider setting alarms on your gadgets in 20 to 30-minute intervals to remind yourself to stand up, stretch a little, or take a short walk. Standing after meals can also help stabilise your blood sugar level more quickly.
• Walk-and-Talk Meetings: Encourage walking meetings and face-to-face interactions to increase daily step counts. For instance, consider getting up for a face-to-face conversation with your colleagues on the other side of the office instead of relying on internal messaging tools like Slack or Microsoft Teams.
• Stretch Regularly: Loosen up with simple stretches for your neck, shoulders, and legs to reduce muscle stiffness. Use props like yoga mats or resistance bands for support if available.

By making small changes to your daily routine, you can combat the potential health risks associated with a sedentary lifestyle and lead a healthier, more active life.

This article is provided by Howden for information and educational purposes only. The content is intended to provide general information and should not be considered as medical advice, diagnosis, or treatment recommendations.