It’s pretty clear that I love my new job. I love almost everything about. The one thing I don’t love? Sitting for 7 hours a day.
Oh, and guess what? They say sitting will kill you.
Via: Medical Billing And Coding, Via Daily Infographic
Sitting Infographic
Sitting Is Killing You: The Truth About Sitting Down
Whether tending our crops or hunting wild boar, most of our lives as humans were lived on our feet. But with the advent of TV, computers, and the desk job, we’re sitting down more than ever in history: 9.3 hours a day, even more time than we spend sleeping (7.7 hours). Our bodies weren’t built for that, and it’s starting to take it’s toll. You might want to stand up for this.
Sitting increases risk of death up to 40%.
Sitting 6+ hours per day makes you up to 40% likelier to die within 15 years than someone who sits less than 3. Even if you exercise.
Average Physical Activity (Waking Hours):
- Sedentary: 9.3 hours/day
- Low-Intensity Physical Activity: 6.5 hours/day
- Medium-Vigorous Physical Activity: .7 hours/day
Studies show that only reducing sitting time helps. It’s clear that sitting is killing us: but how?
Sitting makes us fat.
Obeses people sit for 2.5 more hours per day than thin people.
1 in 3 Americans is obese.
Between 1980 and 2000:
- Exercise rates stayed the same
- Sitting time increased 8%
- Obesity doubled
Sitting expenses almost no energy.
Effects of sitting aren’t just long term, though. Your body goes into meltdown the moment you sit down.
How sitting wrecks your body.
As soon as you sit:
- Electrical activity in the leg muscles shuts off
- Calorie burning drops to 1 per minute
- Enzymes that help break down fat drop 90%
After 2 hours:
- Good cholesterol drops 20%
After 24 hours:
- Insulin effectiveness drops 24% and risk of diabetes rises
How to get out of your chair alive.
For many of us, sitting for 8 hours a day at our job is inevitable. But it’s the extra sitting outside of work that turns a serious problem deadly.
The recommended 30 minutes of activity per day is not enough. Interrupt sitting whenever you can:
- stretching
- walking/marching in place
- jumping jacks
Walking burned 3-5 times the calories that sitting does. Take every opportunity to walk around the office.
Get off the couch.
Those who sit 3 hours or more per day watching TV are 64% more likely to die from heart disease.
Of those who sit in front of the TV 3 hours per day, those who exercise are just as fat as those who don’t.
Each extra hour of watching TV = 11% higher death risk.
Take the extra step.
Sittting time adds up, whether it’s at the desk or in the car. Walk, ride your bike, and take the stairs instead of the elevator. Also, interrupt sitting time whenever you can.
Sitting at 135 degree angle puts less strain on your back than hunching forward or even sitting straight.
The human body isn’t built to sit for long periods of time. A hundred years ago, when we were all toiling in the fields and factories, obesity was basically nonexistent. But since we can’t exactly run free in the fields tip the end of our days, we have to help our bodies in other ways. We have to stand up for our right to stand up.
Sitting Thoughts
It’s a big discussion lately. The New York Times covered the topic last month. It’s pretty common knowledge these days that being sedentary is bad for you.
Before starting my job I hadn’t realized how much I moved around during the day. Before, even if I was working on websites or applying for jobs I would work a while then stop, stand up, walk around the house, walk somewhere, or strap on a bike helmet and go for a bike ride. My days were much more active than they will be now. I have to sit for longer periods so I can work and honestly it’s bothered me a few times already.
After sitting for a couple hours my legs start to hurt and I long to get up and move around. I think that’s part of the reason why I like to get water refills and head to the bathroom every hour or so – it gives my body a break! One day last week I even started pacing while I was reading. I could tell it’s not typical for my office but I seriously needed it. I don’t really have the option to keep doing this so I need to get used to sitting or try to find a way to incorporate a stand up desk.
I love my job but I will admit that I miss being more active during the day. And it worries me to think that sitting so much does even more damage to my body. I guess I’ll just have to make up for it by being more active during the rest of my time each day and during the weekends. Works for me!
Do you sit a lot every day? How many hours do you sit? Do you like to take frequent breaks?
this is everywhere now huh?
and my tiiiiiiiiiiiiiiight hamstrings are a living testament that it is true.
:(
I work from home, online, which equals a lot of sitting in front of the computer, but I do get up frequently to move around, and I get a lot of exercise throughout the day in different ways.
I think a lot of the back pain I suffer from is from sitting so much though.
I have a sedentary job too. Usually seated from about 9:30 until about 6:30, but I get up to go visit in someone else’s ofc or to give work to my secretary instead of using the phone/email and my out-box. But I also engage in “vigorous” exercise for significantly longer than shown on the pie graph. Who seriously only does that for .7 hours? That’s like less than 45 minutes! I’d guess most people realistically spend closer to 1.5 or 2 hours working out vigorously. Assuming you do that, I think you’ll feel much better while sitting for long periods. You can just envision the muscles in your legs healing themselves. I’d say I’m pretty active when not at work — not real big on sitting on the couch watching tv or playing on the computer at night. Would rather walk, play tennis or something else kind of not too vigorous, or even run errands.
But one other idea — can you get a standing desk? I don’t have one right now but did a few months ago and loved it! You just put your keyboard up there, or papers you’re using, and work that way.
No, a standing desk isn’t an option. Most people workout vigorously for 2 hours? I highly doubt that Carina! only a percentage workout AT ALL, and of those it’s probably closer to an hour (or half an hour which would bring it down .7 average). Yeah, your two hours is definitely not what most people do I think.
You’re probably right — I think my view is warped by the fact that most of my friends, coworkers, family, etc. are really into fitness and running, so for most of them, a couple hours a day is normal, but maybe that’s not an accurate representation of the population. I live in a very small universe sometimes…
Definitely. Because I know based on my co-workers and friends that’s not anything close to realistic. They bring the average down because most do nothing.
I saw this on another blog & shared it on my FB page. Really important to pay attention to this. I am a fidgeter.. even sitting, I move around, stand, then sit.. I used to not be this way but am now & I guess a good thing!
I am lucky to be moving around a lot at my job but in the past have had jobs where you sit. I know what you mean! I think you are doing a great job tho, take lots of water breaks, bathroom breaks. Also if you had time you could do a walk/jog during your lunch break?
Good thing is that you love your job so that will keep you going positive :)
I already walk during my lunch break.
Could you get a sitting “ball”?
you know one of those exercise balls (being careful to choose
correct height?)
My sis brought one of those into her office and says it makes such a
difference to her!
Oh, and the other thing that helped was starting to go to yoga
classes a few times a week-she swears by it
(I myself love hot yoga,not Bikram-ugh!)
Could you sign up for some yoga classes?
(sometimes there are less expensive ones heldin
churches,community halls….)
Possibly to the yoga. I’m doing it in the morning on my own but a class would be nice. I’m just lacking transportation, but maybe something will work out!
Yeah, I do love my yoga-mostly for how it helps me stresswise,honestly!
Any thoughts on sitting on an exercise ball thingy at work?
I don’t think the exercise ball at work will be an option, but I could do it at home. ;)
I recently switched from working 8 hour days to working 10 hour days – and before I made the move, I moved my desk to standing height. Now I swap between sitting and standing (I have a stool), and I can pace while I’m on the phone. It’s fab!
I used to use a headset and pace while on the phone even when I had a sitting desk (at past jobs). Also, definitely took every opportunity to get up and move – to the copy area, to go talk to people in the office instead of calling or emailing. Obvious solutions – but every little bit helps!
That sounds awesome!
I work at home and spend a lot of time at my desk in front of a computer, but I make it a point to get up and stretch every hour or so. I have my computer set to announce the time every hour on the hour and that helps remind me :-)
Given that your office environment seems rather fun and open to new things, maybe you could suggest a 10-min office-wide stretch/exercise break a couple of times a day :-)
Haha. I don’t think they’d be into that but they don’t mind me getting up and standing or stretching.
I’m a veterinarian in a small animal clinic, and spend most of my day (around 8-9 hours a day) standing up. Which I guess is a good thing, according to this report! The down side with standing all day is that I am getting varicose veins at the age of 30… I have my Mum’s genes to thank for that one, but I’m sure the standing all day doesn’t help!
I had the same issue when I got my new job. Awesome Job, but I went from running around after 2 year olds to sitting for eight hours a day. I get up to get water for my tea, and bathroom breaks, but honestly it’s not enough. I’m thinking of petitioning for one of those Workout Ball chairs….
I have a sedentary job too – I think most people do these days (- ?), it can’t be helped. But I think the little things that you’re doing are great – refilling your water bottle (maybe you should stick to the smaller one rather than bringing in the larger one after all!), bathroom breaks, walking at lunchtime and even pacing while reading. Try not to feel self-conscious about it – you have to do what’s best for you, just like bringing in your own lunch rather than eating out like your office mates do. And see if your company/office has a OH&S person that can give you a desk assessment (making sure your desk, chair and computer are at the right height so you sit with correct posture etc) – or maybe you could even google it?
My “company” is a small business with 6 people. So yeah, I’d have to google that. LOL
I have sedentary job now (I started in March). Unfortunately, it is 12 hour shifts. I’m also having an issue with sitting for that long. Even thought I take breaks 12 ours minus breaks is still a long time. I’ve been thinking about getting a Mini exercise pedaler to put under my desk to keep my legs moving. Have you thought about one of those? I have heard good reviews about them. I can’t imagine your job would care since it sits under your desk and you can pedal while you work.
just my 2 cents.
I’ve never heard of such a thing!
I’ve seen desks that have a treadmill that you can walk on as you work. Seems cool in theory but I’m sure I’d trip as I reached for the stapler and go flying! Ha!
Can you see the computer screen when you sit at 135 like that? I cant. I can manage to sit straight, but not backwards. Reading this has convinced me I’ll never be healthy. Yes, I sit a lot. I am at work from around 9ish to 530ish every weekday, sitting in my cube. I try and get up a lot to get tea or water or go to the printer, or just walk around, etc but that’s not really a lot. And then when I’m at home, I’m usually sitting – reading, online, watching tv…so pretty much except for gym, commute time, and cooking my food, I’m seated. At least I’m constantly changing my position & stretching because I cant sit still. Ive also read that just working in an office/cube environment kills TONS and TONS of brain cells and I certainly feel stupider with worse memory each passing year. One woman at work here (one that I know of) has a standing desk. But I don’t know that I could do that..
Haha. You can be healthy. It’s just you could be healthier. But isn’t that always the case?
I wonder if it helps to fidget? I tend to kick my legs sometimes when I sit a lot, and unless I’m really consumed in what I am doing, I tend to get up and walk around and…I’m not sure what it is I do, heh. I work on my feet at a store (that may change soon, I’ll have to be super careful!!) so I’ll really pay attention to this, thanks! I had no idea sitting could shorten my life O_O.
Gosh, I sit about 13-14 hours per day. But I do get up and stretch a lot. When my predecessor leaves, I intend to do some jumping jacks or dancing in my office once in a while to get the blood flowing. I also often walk to my team’s desks rather than phoning or emailing them.
Walking to others’ desks is a good idea! In my office though we are within talking distance of each other so I have nowhere to walk!
I’m usually doing software development from home and when I’m not, I’m usually sat producing or recording in the studio, I know it’s very unhealthy to sit for so long, so now once every hour or two, I get up and do some exercises and so does everybody else who’s there with me at the time; I think personal health is extremely important.