5 Easy Tweaks to Your Work Routine to Avoid the Negative Effects of Too Much Sitting

For the large majority of Americans, going to work means long hours of sitting down at a desk. And with colder, darker days incoming, it’s likely that many people will spend increasing amounts of their free time sitting down, too.

Sitting for long periods of time at a desk or in front of a screen can take a toll on a person’s mental and physical health. Plus, a large study published earlier this year in JAMA Network Open found that those who were sedentary at work had a 34% increased risk of mortality from cardiovascular disease and a 16% increased risk of all-cause mortality.

Being sedentary for long periods of time has become increasingly common, especially with more people working from home, said Anel Pla, CPT, certified personal trainer at 5 Point Zero Fitness.

“The typical office worker spends around 10 hours a day sitting, whether it’s in front of a computer tracking emails, making calls, or writing reports, and even during lunch,” Pla told Health. “Then, after work, it’s more sitting in front of the TV or browsing the web.”

But if “sitting is the new smoking,” is there anything office workers can do to protect their health? Luckily, research also shows that adding more movement into your day can help mitigate these issues. In the JAMA Network Open study, participants who alternated between sitting and moving at work did not see an increased risk of a shortened lifespan.

“These findings emphasize the need to reduce prolonged sitting in the workplace and increase daily physical activity,” Wayne Gao, PhD, first author of the study and professor at the Taipei Medical University College of Public Health in Taiwan, told Health.

Here’s what experts had to say about the health consequences of sitting for long periods and what you can do to avoid these negative effects—even if you work a 9-to-5.

What Happens to Your Body When You Sit For a Long Time? 

Spending large portions of your day sitting down can have a range of effects on your body.

For one, it has been associated with metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, excess body fat, and abnormal cholesterol levels, “all of which up your risk for heart disease, stroke, and type 2 diabetes,” Pla explained.

Sitting for long periods of time has also been associated with other chronic conditions, including obesity and dementia risk.

This can happen because when the body’s largest muscles aren’t moving, it burns calories less efficiently, Cheng-Han Chen, MD, PhD, cardiologist and medical director of the structural heart program at MemorialCare Saddleback Medical Center, told Health. 

“If your muscles aren’t active, then you’re not metabolizing glucose in the body, and so your body gets bad blood sugar regulation,” Chen explained. “It just kind of gets out of shape.”

Because people who sit more don’t move their muscles as much, they’re also at risk for muscle loss and impaired blood flow, Pla added. This muscle loss, again, puts a person at risk of chronic conditions such as high blood pressure.

Pain and spinal issues are also a concern, Jeremy Smith, MD, orthopedic spine surgeon at Hoag Orthopedic Institute, told Health.

“I see patients who have sat a desk job for years have a significant change in their spinal alignment and chronic pain,” Smith explained. “Sitting for hours during the day without a break contributes to chronic back and neck pain, spinal misalignment, and degenerative change,” or issues with the discs in a person’s spine.

Essentially, “our bodies just aren’t built for sitting all day,” said Pla. “We’re meant to stand straight and move.”

How Can You Reduce the Risks of Prolonged Sitting? 

Because of the negative health consequences of a sedentary lifestyle, it’s best for people to avoid sitting for long periods of time each day. However, work schedules often make that a challenging task.

But experts say there are still things people can do to mitigate the health risks associated with prolonged sitting, Gao said.

Employers should integrate more frequent breaks into their employees’ routines, give access to standing desks, establish specific workspaces for physical activity, and provide gym membership benefits, Gao and his team recommended.

“These changes can help shift the culture and perception surrounding prolonged occupational sitting,” he said. “By promoting an environment that encourages movement and physical activity, individuals may be more motivated to reduce their sitting time and adopt healthier habits.”

These systemic changes to workplace culture may take time to implement. But for now, experts said each individual can try to make the following changes if they’re sitting too much at work:

• Take regular breaks. Set a timer to remind yourself to stand, stretch, or walk, Chen said. Researchers found that five-minute walks every 30 minutes offset the negative health effects of sitting.
• Invest in certain office equipment. Office equipment that allows you to incorporate more movement into your day-to-day could be beneficial. You could try a standing desk, said Smith, an ergonomic chair, or a desk treadmill, Pla added.
• Adjust your workspace. Be sure to adjust chairs, desks, and any monitors or screens so that they’re at the correct height to promote good posture and prevent slouching.
• Engage in regular physical activity. Make an effort to include regular physical activity in your routine, such as walking, running, weightlifting, dancing, biking, and other activities. Aim for at least 150 minutes of moderate-intensity physical activity per week.
• Stretch and perform certain exercises at your desk. There are many exercises and stretches that you can do while seated or near your desk, Chen said, such as neck stretches, shoulder rolls, and the figure four stretch. You can also do occasional squats, standing lunges, or wall push-ups near your workspace to engage your muscles, he added.

“Find opportunities for physical activity. Look for ways to incorporate physical activity into your daily routine,” Gao said. “Take the stairs instead of the elevator, walk or bike to work if possible, or take a walk during your lunch break. Small changes like these can make a significant difference.”