The Perils of Prolonged Desk Sitting and 5 Effective Strategies for Office Workers

Most working people in today’s world spend most of their working hours at their workplaces which are office desks. However, the perils of prolonged desk sitting, for instance while operating a computer, comes with various health issues. From this sedentary behavior results not only the physical discomfort, but it harms the general health of the person. In this particular article, the author explores the effects of sitting down for long hours at the office and the following are measures that can be taken so as to minimize on these effects.

How Sitting for Long Hours at the Desk is Harmful to Your Health

Some of the latest researches have revealed the adverse effects of long hours seated. While this lifestyle might appear harmless, the evidence suggests otherwise

• Increased Risk of Chronic Diseases: Consequently, sitting for long duration increases chances of getting other health complications such as type 2 diabetes, cardiovascular diseases, as well as some forms of cancer. However, the above mentioned are bound to occur if one spends several hours seated at work regardless of his/her physical activity outside work.
• Musculoskeletal Problems: People whose job engages them in desk work complain of various aches, especially; lower back, neck, and shoulder aches. Stretched muscles and stiff joints are induced by improper posture, repetitive and static postures which cause chronic pain after sometime.
• Mental Health Impacts: Extended sitting can seriously decrease the quality of your mind. Lack of physical activity during working the day may lead to stress, low energy and poor job satisfaction. Other studies have also supported that, in addition to several other physical complications, sitting for a long time will lead to impaired physical and psychological performance.

Best Practices against the Perils of Prolonged Desk Sitting

Given the risks associated with prolonged desk sitting, it is crucial for workers to adopt healthy strategies to minimize these effects. The following best practices offer effective ways to improve physical and mental health in a desk-based work environment:

1. Stand and Move More Frequently During the Day

It is advantageous to try and break long spans of sitting with standing or walking as much as possible. A recent research proved that if people adopt sit-stand desks, they can cut down their daily sitting time to about 23%. Sitting and standing breaks vary every 30-60 minutes depending on the employee’s preference while at the workplace. Also, taking a few minutes of walking or standing during or before and after the meetings might be of significant benefit to circulation.

2. Take Regular Micro-Breaks

Desk employees should change their positions, sit at least every 30 minutes according to the recommendations of the experts. Just a few minutes, at least 1-2 minutes, spent getting out of your chair and walking around will do wonders for blood flow, as well as avoiding muscle strain. These micro breaks help to eliminate chances of some diseases such as deep vein thrombosis (DVT) and at the same time, increase focus and output.

3. Practice Proper Ergonomics

Ergonomics in sitting or specifically the posture that one adopts while sitting help in minimizing the negative effects in the long run. Proper body positioning reduces stress on the back, neck and shoulders hence should be adhered to. It is about the investment done in an ergonomic chair and the way the equipment at the desk is arranged to support the orientation of the spine with no strain. It also emphasizes on the need to try and sit in a healthy sitting position by placing the Computer monitor at eye level and placing the feet flat on the floor.

4. Physical activities should be taken often

Exercise during working hours is not sufficient to offset the impact of sedentary behaviour, and therefore, physical activity outside work is encouraged. According to the WHO guidelines, adults should undertake at least, moderate intensity physical activity for 150 minutes in a week. This can range from walking, jogging, swimming, cycling and all other forms of exercise that involves the movement of body. Physical activity assists in the improvement of the heart, muscles and, in general, a person’s health.

5. Healthy Work Environment or Health Promotion at Workplace

Concerning the work environment culture, employers could go overboard and ensure they practice healthy habits for the employees. Providing employees with adjustable work stations, setting up group fitness activities, or having special areas for exercising promote a healthy lifestyle. This can made employees develop a culture of taking breaks with a focus on movements hence making the workplace environment positive and productive.

Conclusion

In my own experience, I have discovered that the adverse effects of sitting at a desk for many hours a day are extensive and affect the well-being of people in various ways. But there are ways of reducing these risks, which include; walking at a standing desk more often, taking many breaks, improving one’s posture, as well as exercising. It is also noteworthy here that employers also have a crucial responsibility of creating workplace environment that fosters physical activity and values the health of the employees. Through making these changes, it will be easier for the desk workers to remain fit and improve their efficiency thus resulting in a healthier and enriching work experience.