In 2003, the World Health Organization pointed out that more than 2 million people worldwide died due to prolonged sitting.

Sitting for long periods has now been listed by the World Health Organization as one of the top ten leading disease causes. As a white-collar office worker, you likely have a sedentary work environment.

Especially in highly competitive industries, employees often face extended periods of sitting, staying up late, and working overtime.

Staying up late and sitting for long periods are the two biggest culprits of illness among office workers.

People who sit for hours at a time have a much higher risk of developing diseases including diabetes, heart disease, dementia, and several types of cancer than people who are active throughout the day.

Researchers in the United States analyzed 2,000 adults and found that for every additional hour of sedentary time, the burden on the coronary arteries increased by 14%. Furthermore, the impact of prolonged sitting on the coronary arteries is difficult to reverse. Prolonged sitting affects blood circulation, leading to poor circulation and increased strain on the cardiovascular and cerebrovascular systems.

Thanks to technological advances, the amount of time adults in industrialized countries like the United States spend sitting each day has steadily increased over the decades. Many adults now spend most of their time sitting, and this issue has worsened since the COVID-19 pandemic. With more reasons to work remotely, people are now less inclined to venture out. Thus, strategies are needed to address this growing public health problem of the 21st century.

A recent study from the Columbia University School of Medicine found that sitting quietly for more than 60 minutes doubles the risk of death. Worse still, subsequent exercise does not mitigate this risk.

For instance, spine-related diseases caused by prolonged sitting have become a public health hazard among young people. The average age of onset has advanced from 40 to 30 years old, and the incidence rate among white-collar workers is as high as 15%.

How can the harm caused by prolonged sitting in the office be reduced?

According to the advice of orthopedic experts, there are only two ways for working professionals to reduce the harm caused by sitting in the office for long periods:

1. Correct sitting posture

2. Sit for a while and stand for a while

Correct sitting posture

According to Keftek database research data:

If the force on the spine is 100% when standing, then the force on the spine is 140% when sitting on an ordinary chair. An incorrect sitting posture can increase the pressure on the spine by 200%. Correcting sitting posture can help alleviate pressure on the spine.

Sitting for a while and standing for a while is also a simple and easy method: get up every half hour and walk lightly for 5 minutes. If your job or lifestyle requires you to sit for long periods, this simple behavior change may reduce the health risks associated with sitting for long periods.