Prolonged sitting in combination with little physical exertion is also called sedentary behavior. In the shorter term, it can also cause complaints to the back, neck, shoulders and arms, especially in combination with computer work. Sitting for long periods of time is associated with obesity, cardiovascular disease, depression, diabetes, and some types of cancer premature death. Prevent complaints, get moving. For example:
- Take short exercise breaks or go for a lunchtime walk.
- Make use of dynamic furniture. Use a sit-stand table to alternate between sitting and standing work. This helps to promote blood circulation and keep the muscles active. Remember that standing replaces sitting, walking is still necessary. Desk bikes can also help keep moving while working.
- Sit less during lunch or coffee breaks. Stand still or go for a walk.
- Get up at least every 20-30 minutes to stimulate circulation and activate the muscles. Short 2-3 minute walks to the printer or coffee machine make all the difference.
- Do the relaxation exercises seen in these short videos.
- During meetings and phone calls, stand or walk. These are easy ways to integrate movement into your day without interrupting your work.
- Walk to a colleague instead of emailing.
Read more about the risks of sedentary work in TNO's white paper: 'Sedentary work: flow accelerator for the lifestyle disease pandemic'.