Do your employees also mainly perform screen work where they sit still for long periods during the day? This behaviour, also known as sedentary behaviour, is ubiquitous in modern society. This lifestyle, where a person spends a significant amount of time sitting with minimal physical activity, is increasingly recognized as a serious health threat. And this both in the workplace and outside of it.
The facts
- Adults sit an average of 8.3 hours per day.
- Flemish employees sit approximately 70% of working hours or 5.5 hours per day and only interrupt sitting 4 times.
- Approximately 2 in 10 Flemish adults only engage in sedentary activities during their free time.
- Of Belgians over 15 years old, approximately 2 in 10 watch more than 3 hours of TV per day.
Long periods of sitting ≠ too little movement
Employees may move enough according to the recommendations, yet they might still sit too much. ‘I sit almost all day uninterrupted, but in the evening I compensate by walking briskly for half an hour or going for a run.’ Unfortunately, that's not how it works.
Consequences of prolonged sitting
Prolonged sitting has significant health consequences. It leads to an increased risk of obesity, cardiovascular disease, diabetes, and back problems. People who spend hours on end behind their desks also risk reduced muscle mass and strength. This can lead to a decrease in metabolism. Additionally, it affects mental health, with an increased chance of depression and anxiety.
Eight concrete tips to stay active at the workplace
- If you have the option, consider a sit-stand desk. This allows you to alternate between sitting and standing while working, which promotes blood circulation. Tips can be found in our brochure 'sit-stand desk - a good idea'.
- Take regular short breaks to stand up, stretch, and move.
- If the nature of the meeting allows, organize walking meetings. This stimulates movement and creativity.
- Choose the stairs instead of the elevator to go to your office. It's a simple way to integrate extra movement into your day.
- Walk back and forth during calls in your office or the hallway. It reduces the time you spend sitting.
- Perform simple stretching exercises to relax your muscles and reduce tension. Focus on the neck, shoulders, back, and legs. Check our brochure 'movement snacks at the office' for this.
- If you live near your work, consider cycling to work. It's a great way to start and end your day actively.
- Use your lunch break to take a short walk outside. Fresh air and movement can be refreshing.
Integrating these habits into everyone's daily routine can help to stay more active at the office, increase energy levels, and reduce the negative consequences of prolonged sitting. Our poster with movement snacks can help you remind yourself and your colleagues to move regularly.
Source: Sedentary behaviour | Healthy Living
