Do You Sit for Hours? Take Steps to Prevent Health Issues

Many people spend hours of their day sitting at a workstation – for work, to manage personal finances or engage in a hobby like gaming. That sewing desk, painter’s easel and work bench are also workstations.

But sitting for hours at a time can take a toll on your health. In fact, about 15 years ago, long-term sitting became recognized as a public health issue. It was even deemed as “the new smoking” because studies found long-term sitting raised the risk for vascular problems, high blood pressure, unhealthy cholesterol levels, heart disease, type 2 diabetes, dementia, obesity, cancer and back pain.

“Long-term sitting can interfere with proper metabolic function, slow circulation, promote feelings of exhaustion and cause postural complications and musculoskeletal issues,” says Bernard Kaminetsky, MD, medical director, MDVIP.

If you’re sitting between 8 and 11 hours a day, you’re at high risk for these conditions, while sitting between 4 and 8 hours provides a moderate risk and less than 4 hours is considered low risk. Fortunately, you can help alleviate the negative effects of sitting with these tips.

Use Ergonomic Principles

Ergonomics is the study of people’s efficiency in their working environment. Understanding its principles can help prevent aches, pains and fatigue, as well as help you work more proficiently. Ergonomic measurements vary among people, but you can try these steps from University of California at Los Angeles (UCLA) to help you set up an ergonomically sound workstation.

Stand Up Periodically

Whether you’re sitting for periods of time to work, write in a journal, knit or even drive, it’s important to incorporate moments of standing in your day. Standing helps lower blood sugar, stress, fatigue and risk factors for heart disease. That said, if your work involves sitting, make sure you stand up at least every 30 minutes. When standing, use proper posture, which means you should:

• Stand up straight.
• Align your ears over your shoulders. 
• Gently glide your chin back straight.
• Align your shoulders over your hips.
• Pull in your stomach.
• Place your weight predominantly on the balls of your feet.
• Keep your feet about shoulder-width apart.

Many activities can be performed while standing. This is why some people opt for standing desks. If you’re interested in using a standing desk, but your company doesn’t provide them or you don’t feel like purchasing one for your home, use a high table or counter and position your workstation according to your height. Here are some tips from UCLA to set up an ergonomically correct standing workstation.

Keep in mind that prolonged standing also has health drawbacks, such as muscle soreness, fatigue, slower reaction time and it may increase the risk for circulatory issues like deep vein thrombosis and varicose veins. This is why you may want a sit-to-stand desk, a type of workstation with both sitting and standing options.

Walk Around for Few Minutes

Whether you’re sitting for hours at a workstation or on a couch to knit, watch television or doomscroll on social media, you should get up and walk around for five minutes, every half hour. Walking 5 minutes for every 30 minutes of prolonged sitting helps offset many of the harmful effects associated with sitting, according to a study published in Medicine & Science in Sports & Exercise.  

Bonus Tips for a Healthier Workspace

The following tips may not stave off the physiological and musculoskeletal effects of sitting all day, but they can help boost your overall health and wellness while you’re at your workstation.

Add a Plant to Your Workspace
Dutch researchers found that adding a plant  to your workspace may help ease dry air, improve the attractiveness and satisfaction of a workspace and lower health-related complaints at work, according to a study published in Frontiers in Psychology. Plant experts also claim that plants also help filter toxins out of the air and boost productivity.

Use Safe Cleaning Products  
Germs can be found throughout your workspace, and of courses, some of them can cause illness. Obviously, cleaning your workspace is important, but some cleaners work better than others. Here’s an overview of some common products.

Choose the Right Colors
It may sound a little silly, but the colors in your workspace can affect your productivity, creativity, communication and stress levels. From a strictly wellness perspective pale colors like soft blue, green and lavender can help ease stress and promote rest. Here’s more on the power of color in your workspace.

“If you think your job is causing problems like muscle aches and pains, stress, high blood pressure, talk to your doctor,” says Kaminetsky. “They may be able to advise you on managing these issues.”

Don’t have a primary care physician? Consider joining an MDVIP-affiliated practice. MDVIP-affiliated physicians have more time to help you in your pursuit of a healthier lifestyle. Find a physician near you and begin your partnership in health »