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By Sue Ramauthar

Not moving enough or prioritising movement in your day could be putting your health and  well-being at risk. The shift towards a sedentary lifestyle has been rapid and without recognising it, many of us are now feeling the damaging effects of this new way of life. One thing is certain, we move a lot less now than we did just a few decades ago. This shift  towards a sedentary lifestyle is driven by several factors including technological advancements in smart phones and entertainment, changes in work culture and urbanisation in transportation.  

From our corporate desk job to binge watching our favourite series on the weekend, and our commutes in the car, we spend a significant portion of our day seated. While this may seem innocuous, prolonged sitting can have serious, negative long-term effects on our health and well-being. 

Human bodies were designed to move, and when we ignore this fundamental need and remain sedentary over a long period – we are creating a body that will over time become stiff, painful and unwell.

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How sitting affects my health and well-being 

1. Increased risk of chronic diseases: Numerous studies have linked sitting for  longer than 4 hours with an increased risk of chronic conditions such as obesity, type  2 diabetes, and cardiovascular disease. When we sit for extended periods, our  metabolism slows down, and our body goes into an “auto-pilot” state. This leads to  poor blood sugar control, increased fat accumulation and can also leave us feeling  sluggish and tired through the day. Reduced movement and mobility may even be  impacting our focus and productivity at work and general energy levels
2. Musculoskeletal issues: Sitting for hours on end can lead to musculoskeletal  problems such as back pain, neck strain, and tight hip flexors. The position of sitting  can also contribute to a weaker core. Maintaining a static posture for prolonged  periods puts excessive strain on our spine and joints, contributing to discomfort, pain and reduced flexibility. 
3. Impact on mental health: Sedentary behaviour has also been associated with poorer mental health outcomes, including increased symptoms of depression and anxiety. The lack of physical activity and reduced social interactions that often accompany prolonged sitting can negatively affect our mood and overall well-being. 

How to beat the seduction of a sedentary lifestyle 

While sitting maybe unavoidable for many, here are a few quick tips to avoid long periods of  sitting and to help us become more intentional with movement: 

• Introduce movement breaks: Incorporating short breaks to stand, stretch, and walk  around can help counteract the negative effects of prolonged sitting by stimulating  blood circulation. Aim for a 60 second break after every 60 minutes of sitting.
• Ergonomic workstations: Setting up ergonomically friendly workstations, with  adjustable chairs and desks, help promote better posture and reduce the risk of  musculoskeletal issues.
• Physical activity: Engaging in regular physical activity is crucial for maintaining  overall health and offsetting the effects of prolonged sitting. Brisk walking, playing a  sport, dancing or taking up yoga will help increase your opportunities to move.

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Sitting has become an integral part of modern life; its excessive and prolonged practice poses significant health risks. By being mindful of our sedentary behaviour and making conscious efforts to incorporate movement into our daily routines, we can mitigate these risks and promote long-term health and well-being. 

If you find yourself struggling to move or get into some form of physical activity, you should  speak to your healthcare practitioner to help guide you on safe and effective techniques to get yourself moving. 

Sue Ramauthar, founder of SuedeWellness, Life Resilience Institute, is a renowned keynote speaker and physiotherapist with over 14 years of experience in the corporate wellness

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