Breaking the Sit-Stress Cycle: Restoring Metabolic Balance at Work

A working professional’s response to a simple query like, ‘How many hours do you sit and work?’ can speak volumes about their metabolic health. Sitting for prolonged periods during workdays spanning 8-9 hours can potentially lead to a sedentary lifestyle, which poses serious health risks.

Prolonged sitting can lead to a vicious cycle of musculoskeletal issues, poor posture, and back pain, affecting overall employee well-being and productivity. Physical activity is essential for the release of the mood-enhancing hormone endorphin, the lack of which can deeply affect employee workplace engagement. Besides, sitting for long hours affects the body’s overall metabolism and blood sugar regulation.

‘Sitting is the new smoking’

The phrase ‘sitting is the new smoking’ hints at the consequences of prolonged sedentary behaviour. The lack of physical activity can affect calorie burning, fat deposition, and increase the risk of diabetes, obesity, and heart disease. Constant sitting slows down blood circulation and increases the risk of blood clots, and can even lead to deep vein thrombosis in severe cases. People should take timely breaks while working to break the monotony. 

The findings of a recent post-pandemic study (1) highlight the urgent need for workplace health policies that address the risks caused by a sedentary lifestyle. The researchers conclude that there was ‘a significant association between prolonged sedentary behaviour among work-from-home professionals and adverse cardiovascular symptoms, including elevated blood pressure, fatigue, and increased resting heart rate.’ The scenario is no different for those working from the office with minimal breaks and insufficient physical activity. 

Stretch while at work

Apart from metabolic issues, one of the common problems seen due to prolonged sitting in the wrong posture is pain in the lower back, as it increases lumbar disc pressure. Workplace ergonomics can help avoid this, making it an integral part of employee wellbeing. The risks of sitting for long durations can be combated by incorporating subtle but significant everyday changes. They include:

Simple stretches: Stretching the neck and chest can ease stiffness, relax muscles, and reduce tension in the shoulders. Bending forward can also help relieve the back muscles.

Using standing desks: These help break up long periods of inactivity and stillness while improving posture and reducing back pain. Longer meetings can also be replaced by shorter standups.

Following the 20-20-20 rule: For every 20 minutes of sitting, take a 20-second break and look 20 feet away from the screen. This can help in reducing eye strain caused by constant screen exposure.

Move while on call: While attending phone calls during work hours, people can walk around and take a short break from sitting.

Ditch the lift: Whenever possible and time permits, people can take the stairs instead of the lift to burn calories and build stamina. Climbing stairs also enhances blood circulation.

Soleus pushups: If movement is a luxury when tied to desk work, soleus pushups can be performed without moving from one’s seat. Place the feet on the floor at 90 degrees and raise the heels to maximum range. Feel the stretch in the soleus region of the calf muscles, bring it back to the ground, and repeat the movement several times. This movement improves blood glucose regulation and insulin sensitivity while enhancing fat metabolism by activating the soleus muscles. It also helps in strengthening the lower leg muscles.

In addition, these exercises can break the monotonous stillness of sitting:

Hand exercises: Wrist rotations, bicep and tricep curls, and arm circles

Leg exercises: Rotating ankles clockwise and anticlockwise, knee bending and straightening exercises

Shoulder exercises: Neck rotation, moving the head up and down, bending forward and backwards while sitting

Sit-to-stand exercise: Sitting down and standing up into the chair without resting the hand on armrests helps strengthen the hips and knees and improves breathing and balance

In addition, incorporating activities like Yoga sessions, flashmob activities, and contemporary dance therapy during work hours can help break the sit-stress syndrome for desk workers. Employees can be encouraged to actively participate in these activities, which improves not only their muscle strength and flexibility but also enhances their self-expression, emotional well-being, and social connections. 

How not to sit

Being mindful of how not to sit can be a part of basic ergonomic integration in the workplace. People should sit upright with their feet resting on the floor. There should be a four-finger gap between the calf muscles and the seat to ensure adequate backrest. The screen must be at eye level while the shoulders remain relaxed. Using the armrests while sitting down or rising from a chair helps reduce the impact on the spine. If the chair does not provide sufficient lumbar support, use a cushion to ensure lower back support.

Organisations can nurture the physical and mental health of employees and prevent absenteeism by foreseeing challenges and taking measures to tackle them. This, in turn, will result in increased productivity and more engaged employees.