The problem with sitting in the office

The problem with sitting in the office

In our modern society, we are increasingly oriented towards a sedentary lifestyle. Our jobs often require us to sit for hours in front of a computer, and even in our free time we spend a lot of time sitting, whether in front of the TV or on the sofa. However, the effects of this inactive lifestyle on our health are alarming.


A 2008 study from Australia shows that every hour we spend sitting in front of the TV shortens our life expectancy by 21.8 minutes. In comparison, a cigarette costs only 11 minutes. Physical inactivity is ranked as the fourth leading preventable cause of death by the World Health Organization (WHO). Every year, 3.2 million people die worldwide as a result of a lack of physical activity.


In Germany, one in five adults spends more than nine hours a day in an office chair, and one in nine spends as much as about 11 hours. The effects of this prolonged sitting on health are manifold and range from back pain and muscle tension to serious illnesses such as diabetes and heart disease.


It is time for policymakers and employers to become aware of this issue and take action to encourage the population to adopt a more active lifestyle. This can be achieved by promoting activities such as walking or cycling to work, creating public places to exercise, and providing height-adjustable desks and ergonomic office chairs in the workplace.


We as individuals can also do our part by being aware of how much we sit and incorporating active breaks into our day. A walk during lunch or some stretching exercises at work can already make a big difference.


Inactivity and prolonged sitting are serious health problems that cannot be ignored. Through a combination of individual responsibility and political action, we can lead our society to a more active and healthier lifestyle.


The health consequences of excessive sitting:

  • neck, back, hip, muscle and joint pain
  • Movement restrictions
  • Slackening of the abdominal muscles, resulting in possible deformation of the back into a hunched back
  • Atrophy of muscles due to too little movement
  • Overloading of fasciae
  • Pinching of respiratory and digestive organs
  • Increased risk of cardiovascular disease and diabetes
  • Abrasion of joints, ligaments and connective tissue due to poor posture
  • Poorer blood circulation and thus muscle hardening and tension
  • Congestion of the lymph and thus adhesion of the fasciae
  • Decrease of fat-burning enzymes, increase of the blood sugar level
  • Increased risk of mental illnesses such as depression and burnout


Sitting may seem more comfortable than standing at first glance, but prolonged sitting can have serious effects on our body, mind and metabolism. As a society, we have become accustomed to a sedentary lifestyle without realizing the long-term effects. Sitting not only affects our musculoskeletal system, but also our brain and metabolism.


It is important to understand that the effects of sitting are not apparent at first glance. After just two hours of sitting without moving, we begin to feel restless, less able to concentrate, and experience back and neck pain. The forward leaning position we assume while sitting puts additional strain on our cervical spine. Every time we move our head forward by 2.5 cm, our cervical spine has to withstand an additional pressure of about 5 kilograms. Sitting for long periods of time leads to restricted movement, fascial adhesions, and muscle discomfort that can make it difficult to assume a healthier position later on.


In addition to the physical effects, there are other negative consequences for our psyche when we don't exercise enough. A risk of mental illness can increase by 31% if we sit for more than 42 hours a week. We feel unmotivated, listless and tired. More exercise, on the other hand, can lead to lower stress levels and increase our mental well-being.


It's time that we as a society realize that sitting for long periods of time is harming us. It is time that we improve our working conditions and create opportunities that keep us moving. This can be done, for example, through standing desks or short breaks to stand up and stretch. We should also make our free time more active by walking, biking or playing sports more. When we exercise, not only is our body strengthened, but also our psyche and mind. Overall, our quality of life is improved. Let's get active and take the step towards a future rich in movement.

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