The Hidden Dangers of Prolonged Sitting in the Workplace
Sitting and standing for prolonged periods in the workplace has become a well-debated topic, with growing concerns about the impact on health. As part of COBA’s #StandUpForHealth campaign, we will explore how sitting at work can affect the body and overall well-being.
This post focuses on the effects of excessive sitting—an issue that has led to inactivity being labelled a silent killer. Research suggests that prolonged sitting may be as harmful as smoking, increasing the risk of serious health conditions. With more awareness, we can take steps to incorporate movement into daily routines, both at home and in the workplace, for a healthier future.
What are the effects of sitting too long?
Recent research suggests that prolonged sitting is now linked to serious health risks, such as Type 2 diabetes, heart disease, cancer and even premature death. This even applies to people who are fit and exercise regularly.
Following extensive research, it is now believed that prolonged sitting may slow the metabolism, affecting our body’s ability to regulate blood sugar, blood pressure, as well as its efficiency in breaking down body fat. Too much sitting can lead to increased fat around the abdomen (visceral fat) which is fat that surrounds our internal organs including the liver, pancreas, and intestines. Visceral fat can be harmful and is linked to many different health problems. Sitting for too long can also lead to weaker muscles and bones, as well as neck, lower back, and joint pain. Sitting compresses vertebrae, putting pressure on discs. Blood accumulates in our legs, increasing the risk of blood clots. It is also believed that prolonged sitting (and general inactivity) can affect mental health too, increasing the risk of depression and anxiety.
How does prolonged sitting contribute to fatigue?
When you sit for too long, your muscles remain inactive, leading to poor blood flow and reduced oxygen levels. Fatigue facts show that this can cause feelings of sluggishness, reduced concentration, and even an increased risk of musculoskeletal pain, impacting both comfort and productivity.
What can be done to reduce the risks of sitting?
For those with jobs that involve prolonged sitting, it is recommended to get up and move around every 30 minutes. Simple changes, like standing while on the telephone or in meetings, can make a big difference. Setting a timer can serve as a helpful reminder.
Standing boosts metabolism, helping to burn calories and potentially offset the effects of sitting too long. It also strengthens and tones muscles, improves posture, and enhances circulation. Breaking up sitting with even a few minutes of standing or light movement is considered highly beneficial for overall health.
It is believed that the average adult may spend 50-60% of their day in a sedentary state (either sitting or lying down). Some studies suggest that sitting for 4+ hours a day qualifies as sedentary behavior, which can lead to fatigue and other health concerns.
Using anti-fatigue mats when standing for long periods can further support health and well-being.
How do standing mats work?
Anti-fatigue mats are specially designed to provide cushioning and support for individuals who stand for long periods. Unlike hard flooring, these mats encourage micro-movements in the feet and legs, which help to improve circulation, reduce muscle stiffness, and prevent fatigue. These small yet constant movements activate the muscles, preventing them from becoming static and overworked.
According to Fatigue facts, prolonged standing on hard surfaces can lead to discomfort, joint pain, and lower back strain. Anti-fatigue mats help to distribute body weight more evenly, reducing pressure on the feet, knees, and spine. The soft, shock-absorbing surface minimizes strain while promoting better posture and balance.
For those who alternate between sitting and standing at work, using an anti-fatigue mat in combination with movement breaks can significantly enhance workplace comfort and long-term well-being. By reducing fatigue and discomfort, these mats support increased productivity and encourage healthier standing habits.
For further information, download our free eBook, which further explains the risks of prolonged sitting and offers tips on how to sit in a safer, healthier way. Our next post will explain the science of standing and what standing for prolonged periods of time can do to the body and mind.
