After studying the physical activity of office workers, researchers give advice to combat the harmful effects of prolonged sitting positions during work.
- One study found that office workers spent around 12 hours of sitting per day.
- Using a standing workstation, standing during meetings, and having fun activity breaks can help combat a sedentary lifestyle at work.
- It is also recommended to have physical activity outside of working hours.
To be healthy, it is recommended to spend at least 150 minutes per week on moderate-intensity endurance activities. However, it is not always easy to achieve this goal, especially if you have an office job.
South African researchers from the University of the Witwatersrand took stock of the physical activity of employees in an article published in the journal American Journal of Lifestyle Medicine. They also give tips for being more active at work.
Sedentary lifestyle: employees spent 12 hours sitting per day
The team followed 122 office workers based in Johannesburg. Nearly 7 in 10 were women and had an average age of 40. The scientists measured, among other things, their body mass index (BMI), their waist circumference and their blood pressure. The volunteers also had to wear a sensor measuring their physical activity and indicate the time they spent sitting at work.
Self-reported data provided by employees revealed that they spent an average of 1.3 hours per day sitting for meals, 3.9 hours working and 1.4 hours commuting. They also sat for 1.7 hours daily in front of a screen and 3.4 hours for other activities. This amounted to about 12 hours of sitting per day.
“This was significantly higher than the three hours per day recorded by the accelerometers. This discrepancy could be explained in part by the fact that participants – consciously or unconsciously – felt more motivated to move when wearing these smart devices”specifies researcher Philippe Gradège in an article published in The Conversation on March 13, 2024.
Physical activity: 7 tips for moving more at work
Researchers note that several actions can help combat a sedentary lifestyle and the harmful effects of prolonged sitting. And for that, you don’t need to run a marathon: light-intensity activities – like getting up and walking to make a cup of coffee – can already have benefits.
“Office workers should stand as much as possible, as there is growing evidence that standing is preferable to prolonged sitting, particularly for energy expenditure and reducing the risk of cardiovascular disease. It also activates the ‘muscular activity’explains the expert.
It also encourages:
- get up regularly to take a break;
- use a standing workstation;
- standing during meetings;
- use stairs instead of elevators;
- park further from the offices and walk at a brisk pace to the entrance;
- introduce breaks for fun activities between colleagues: table football, etc.;
- frequent gyms or sports clubs near work.
The South African scientist also reminds employees of the importance of having physical activity outside of working hours such as running every week, walking, dancing, gardening, swimming, cycling, etc.
“In general, the more physically active people are, the better their health outcomes are.”recalls Philippe Gradege.
