Since the COVID-19 pandemic, teleworking has rapidly become widespread, profoundly transforming our lifestyles. While this new way of working has many advantages such as flexible schedules and the elimination of travel time, it has also increased the risks associated with prolonged sedentary lifestyles.
- Health risks: Sedentary lifestyles associated with teleworking can lead to weight gain, cardiovascular disease, musculoskeletal disorders and sleep problems, while increasing stress.
- Practical solutions: Setting up an ergonomic workspace, taking regular breaks and engaging in physical activity are essential strategies for staying healthy.
- Initiatives and tools: Active telework programs and mobile applications can help encourage and maintain regular physical activity, thereby contributing to the prevention of the harmful effects of a sedentary lifestyle.
Lack of daily movement and the tendency to spend long hours in front of the computer without interruption can have negative consequences on physical and mental health.
Weight gain and cardiovascular disease
One of the most obvious effects of a sedentary lifestyle is weight gain. Lack of physical activity combined with an often unbalanced diet can lead to an increase in body weight. This weight gain, especially abdominal fat, is a major risk factor for cardiovascular disease. Studies show that people who spend most of their day sitting have an increased risk of developing heart problems, including high blood pressure, atherosclerosis and heart attacks.
Musculoskeletal disorders
Spending long hours in front of a computer can also cause musculoskeletal disorders. Prolonged sitting positions, often in non-ergonomic postures, lead to pain in the back, neck and shoulders. Disorders such as tendonitis, lower back pain and neck pain are increasingly common among teleworkers. These pains can become chronic and significantly impact quality of life and productivity.
Sleep problems and increased stress
Sedentary lifestyles and lack of separation between work and personal life can also disrupt sleep. Remote workers often have difficulty “switching off” at the end of the day, which can lead to insomnia or poor sleep quality. In addition, social isolation and lack of direct human interaction can increase stress and anxiety, further affecting mental health.
Solutions for staying active while teleworking
Setting up an ergonomic workspace is crucial to preventing musculoskeletal pain. Using an adjustable office chair, positioning the monitor at eye level, and using an ergonomic keyboard and mouse can significantly improve posture and reduce tension.
It is important not to sit for hours without moving. Taking regular breaks to stretch, walk or simply change position can help reduce the risks associated with a sedentary lifestyle. One effective technique is the Pomodoro method, which involves working for 25 minutes and then taking a 5-minute break.
Incorporating physical activity into your daily routine is essential. It can be as simple as taking a walk during your lunch break, practicing stretching exercises or taking online fitness classes. Experts recommend at least 30 minutes of moderate to vigorous activity each day to maintain good health.
Initiatives undertaken to encourage physical activity
Many companies are implementing active telework programs to encourage their employees to stay fit. These programs can include online yoga sessions, walking or running challenges, and regular health coaching.
Mobile apps can play a key role in helping remote workers stay active. Providing reminders to move, tracking physical activity and offering guided workouts.
In conclusion, although telework offers many benefits, it is crucial to adopt strategies to counter the harmful effects of a sedentary lifestyle. By setting up an ergonomic workspace, taking regular breaks and integrating physical activity into the daily routine, teleworkers can protect their physical and mental health.
