Many people spend a major part of their day sitting down - on their way to work, in the office or on the sofa in the evening. But sitting for hours on end can have a serious impact on our health. In this article, you will find out why sitting for long periods is unhealthy and how you can integrate more activity into your everyday (working) life with simple actions.

Why is sitting for long periods unhealthy?

  1. Increased risk of cardiovascular disease
    Sitting for long periods slows down blood circulation, favours high blood lipid levels, can increase blood sugar levels and promote high blood pressure – these are all factors that increase the risk of cardiovascular diseases.
     
  2. Back pain and tension
    Incorrect posture when sitting can cause tension in shoulders, neck and back. In addition, the muscles are weakened by a lack of movement, which in turn can lead to poor posture and pain in the long term.
     
  3. Slow metabolism
    Sitting for long periods burns fewer calories. This favours obesity and increases the risk of associated diseases such as type 2 diabetes.
     
  4. Negative impact on the psyche
    A lack of exercise can also have a negative impact on mental health – because exercises promote the release of endorphins, which make you happier and more focused.

6 simple tips for more activity in your working day

  1. Regular movement breaks and stretching exercises
    Stand up at least once an hour, stretch and take a few steps. Add short stretching exercises to relieve tension and improve mobility. Just a few minutes of exercise promotes blood circulation and helps to prevent pain.
     
  2. Use a height-adjustable desk
    If possible, work partly standing up. A height-adjustable desk helps you to adopt different working positions and avoid one-sided strain on the body.
     
  3. Make phone calls while standing or walking
    If you spend a lot of time on the phone, you can use this time to move around. Whether you're in the office or working from home, use phone calls as an opportunity to get up and walk around.
     
  4. Active way to work
    If you don't cycle to work but take the bus or train, get off one stop earlier. If you are taking your car, choose a parking lot that is not directly in front of your office.
     
  5. Consciously place items out of reach
    Place frequently used items so that you can only reach them when standing. This will automatically integrate small but effective movement units into your everyday life.
     
  6. Visit colleagues
    Simply visit your colleagues directly at their desk instead of writing them an email or picking up the phone. This way, you can also get moving in between and avoid sitting for long periods at a time.

How do you integrate exercises into your everyday life?

Your Dole team wishes you lots of fun keeping fit