TLDR : Sedentary lifestyles at work, which affect all sectors of activity, have serious consequences for physical health (RSI, cardiovascular risks) and mental health (stress, fatigue). To remedy this, there’s no need for intensive sport: active breaks, stretching, digital reminders or ergonomic furniture are all you need to incorporate more movement into your daily routine and improve your well-being at work.
A sedentary lifestyle – that is, spending long hours sitting still or in the same position – has become one of the major scourges of the modern working world. These days, it affects everyone, not just those who sit in the office. So how can we effectively combat this phenomenon, which affects more and more professionals and has major consequences for our health?
The consequences of a sedentary lifestyle at work
A sedentary lifestyle has many consequences for our physical and mental well-being.
Among the most notable effects are:
- Musculoskeletal disorders
3 out of 5 women and 1 out of 2 men report MSD-related pain (Santé publique France 2021 Barometer). Indeed, long hours spent sitting, often in inadequate posture, can lead to chronic back, shoulder, neck and wrist pain. - Cardiovascular risks
According to a 2020 statistical analysis, people who spend more than 8 hours a day sitting have a 17% higher risk of cardiovascular mortality than those who are more active (CNRS – 2024). - Mental health
Lack of movement leads to reduced energy and a feeling of chronic fatigue. A sedentary lifestyle is also associated with increased stress and anxiety, often due to prolonged immobility and lack of blood circulation.
Bringing movement back into your daily routine: the key to fighting a sedentary lifestyle
Sedentary lifestyles don’t just affect those who work in offices or in front of screens, they also affect jobs in the sales and healthcare sectors. So, whether you’re sitting at a desk or standing behind a counter, incorporate more movement into your daily routine.
Work out during your lunch break! Some companies make gyms or relaxation facilities available. If not, why not go for a walk or a jog before returning to work?
Running not your forte? Incorporating yoga postures and chair stretches into your day can also be beneficial in countering a sedentary lifestyle. Even just a few minutes a day can bring significant relief to your muscles and joints.
Small changes, big benefits for even the most sport-averse
Incorporating more movement into your working day doesn’t always require intensive sport. Sometimes, it’s the small, regular actions and adjustments to your environment that make all the difference. Here are a few simple but effective tips for reducing sedentary lifestyles:
- Active breaks: Take a few minutes every hour to get up, stretch and walk around a bit. This can be as simple as taking a few steps down the hall or up and down the stairs. These small actions help reduce tension and stimulate blood circulation.
- Digital reminders: Use apps or reminders on your phone to remind you to move regularly. Many health apps offer reminders every 30 minutes to encourage you to get up.
- Optimize your work environment: In addition to movement, ergonomic furniture, such as height-adjustable desks, can go a long way towards reducing sedentary behaviour and its effects.
Conclusion
Fighting a sedentary lifestyle at work doesn’t require radical changes. Small habits, such as taking active breaks, adapting to ergonomic furniture, or incorporating yoga postures, can have a significant impact on your well-being. Whatever your profession, don’t forget that the most important thing is to find a balance that allows you to move regularly and include moments of relaxation in your day.