What is the problem?
People spend most of their day sitting, whether while eating, watching TV, commuting, or at work. Research shows that individuals typically remain seated for 55 to 75 percent of the day, which equals roughly 9 to 12 hours. This sedentary behavior can have serious health consequences, affecting cardiovascular, musculoskeletal, and mental health. Office workers, who spend most of their working hours seated, tend to be at the higher end of this range and face an increased risk.
This is why sitting should be interrupted regularly
Sitting causes the organism to slow down, which reduces metabolic activity and can affect organ functions, heart performance, and the immune system. The first signs of this slowdown are tiredness and fatigue, which can impact both performance and concentration. Reduced muscle activity lowers metabolism, leading to fat deposits in the body that, over time, may contribute to cardiovascular diseases. Experts estimate that excessive sitting increases the risk of such conditions by about 13 percent. Even sitting for less than one hour without interruption can cause an undersupply of cells. Longer periods of sitting, common in everyday office life, can lead to insulin resistance, which in the long term may develop into type 2 diabetes. Studies indicate that the risk of this disease can be as much as 90 percent higher.
This is how musculoskeletal disorders develop
Every structure in the body requires stimuli to maintain and build itself, while body functions that are not used gradually break down. Bones, for example, are negatively affected if they are not exposed to regular load or pressure, which can reduce bone density. An unergonomic sitting position, often caused by poor posture, has particularly severe effects, as it can simultaneously underload and overload different body regions. Prolonged sitting and the resulting tension reduce blood flow to the tissues, limiting the nutrients they receive. Muscle tension decreases efficiency, reducing the muscles’ supportive role and placing additional strain on joints and the spine. One-sided sitting can shorten ligaments and stiffen muscles, frequently leading to neck pain, back pain, and headaches. These effects are often intensified when working at a computer, which encourages a forward-leaning posture. This posture pulls the head forward, exaggerating the curve of the spine, stressing the intervertebral discs, and over time may result in a permanent poor posture, commonly referred to as a “hunchback.”
What role does fluid play in health?
In addition to exercise, hydration plays a crucial role in health. Fascia requires both movement and water to maintain the body’s shape and elasticity. Insufficient movement or hydration can cause the fascia to become matted, leading to pain and reduced flexibility. More broadly, all structures in the body rely on water to function properly. Water and nutrients are absorbed through the intestines into the bloodstream, travel through the arteries, and reach various parts of the body via capillaries. Some areas are supplied directly by capillaries, while others, such as the meniscus, intervertebral discs, and cartilage, do not receive direct blood flow. Instead, they absorb water and nutrients from surrounding tissue through a sponge-like process. This process is activated by movement: pressure expels old substances, and the release of pressure draws in new nutrients.
What you should know
In addition to physical discomfort, regular and prolonged sitting can also affect mental well-being, especially when usual stress relief is reduced. Experts believe that this can contribute to the development of depression.
Research shows that even extensive recreational exercise cannot completely offset the risks associated with prolonged sitting.
How can I preserve my health?
An upright and balanced posture relieves strain and supports the tissues. Posture also influences one’s inner stance; sitting upright allows a person to occupy more space and conveys a positive, self-confident demeanor. Taking breaks from sitting as often as possible is highly recommended. A study by Genevieve et al. shows that even minimal activities, such as standing instead of sitting, can significantly increase daily energy expenditure and reduce fat gain. Most importantly, increasing movement during work is key. Active breaks and balancing exercises are the most effective way to minimise health risks. They stimulate circulation and blood flow, ensuring that essential parts of the body receive proper nutrients. Active breaks do not need to be long, but they should be consistent. Current studies indicate that taking small, active breaks every 40 to 60 minutes can reduce the risk of cardiovascular and musculoskeletal diseases.
