The Hidden Dangers of Sitting: Why Standing and Walking Breaks Matter

In our increasingly digital world, many of us find ourselves desk-bound for hours on end. Whether working from home or in an office setting, prolonged sitting has become the norm rather than the exception. This sedentary behaviour comes with significant health implications that deserve our attention. In this post, we explore why regular standing and walking breaks are crucial for desk workers and co-founder Jon shares his tips for breaking the cycle.

The Sitting Epidemic: Understanding the Problem

The average European adult sits for approximately 7.7 hours per day, according to data from the World Health Organization's European Regional Office [1]. For workers with predominantly desk-based roles with an 8-hour working day, it's easy to see how this figure can be even higher without even factoring in commuting time, and evenings in front of the TV.

A study published by the British Journal of Sports Medicine found that adults across Europe spend more than half their waking hours engaged in sedentary behaviour, a pattern that researchers have linked to numerous health concerns [2].

Prolonged sitting affects our bodies in multiple ways. When we sit for extended periods, our muscles become inactive, circulation slows, and metabolic changes occur that can impact everything from cardiovascular health to cognitive function. Dr. James Levine, former director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative, famously coined the phrase "sitting is the new smoking" to emphasise the severity of this issue [3]—a warning that has resonated strongly with health authorities across Europe.

The Health Consequences of Prolonged Sitting

Research published in prestigious European medical journals has consistently shown associations between excessive sitting and serious health conditions:

The European Heart Journal published findings indicating that sitting for more than 8 hours per day with no physical activity carries a significant risk of premature mortality. This comprehensive study analysed data from more than 130,000 individuals across multiple European countries [4].

A meta-analysis by researchers at University College London found that individuals who sat the most had a 30% higher risk of death from any cause compared to those who sat the least, even after accounting for other factors like age and health status [5].

According to research in The Lancet Diabetes & Endocrinology, prolonged daily sitting time increases the risk of type 2 diabetes significantly, with particularly concerning implications for the UK, where diabetes rates have doubled in the past two decades [6].

The impact extends beyond physical health. A study by researchers at the University of Edinburgh demonstrated that prolonged sitting is associated with increased risk of depression and anxiety, with participants who sat more than 7 hours daily showing higher rates of psychological distress [7].

The Benefits of Breaking the Sitting Cycle

The good news is that incorporating regular standing and walking breaks can significantly mitigate these risks. Research published by the European Society of Cardiology showed that replacing just 30 minutes of sitting with light physical activity reduced mortality risk by 17%. Even more impressive, replacing sitting with moderate to vigorous activity reduced mortality risk by 35% [8].

A study from Imperial College London found that taking a break from sitting every 30 minutes for just 2-3 minutes of light activity was enough to improve blood sugar control and reduce insulin levels. These short breaks also helped maintain muscle activity and prevented the metabolic slowdown associated with prolonged sitting [9].

What does Jon, a consultant to incorpor8.fitness (and co-founder Aimée's partner) do to incorporate more movement?

Implementing regular movement doesn't require drastic workplace changes. Consider these evidence-based strategies:

Incorporating work into a commute: Often, commuting time is cited as 'wasteful' leading to working from home. If you're able to factor any virtual meetings in the morning or evening commutes, consider adjusting your commute to take these calls on-the-go whilst chipping away at that 10,000 steps a day goal.

Walking Meetings: Research from the University of Cambridge found that walking during meetings increased creative output compared to sitting meetings [10]. Jon notes that walking meetings result in improved engagement and satisfaction among participants - largely due to not being able to multitask (poorly).

Standing Desks: A review in the Scandinavian Journal of Work, Environment & Health analysed studies on standing desks and found improvements in physical discomfort, mood states, and energy levels among users who alternated between sitting and standing throughout the day, with Nordic countries leading adoption of these ergonomic solutions [11]. If space and budget allows, also consider an under-desk treadmill or walking pad for your home-office setup.

Movement Reminders: Research from Public Health England indicates that digital reminders can increase movement significantly. Setting a simple timer or using a movement app can impact behaviour, with NHS Digital even developing specific applications to address workplace sedentary behaviour [12].

Overcoming Workplace Barriers

Despite the clear benefits, organisational cultures often inadvertently discourage movement. A survey by the Chartered Institute of Personnel and Development found that many UK employees felt uncomfortable taking walking breaks during work hours, citing concerns about productivity perceptions [13].

However, companies across Europe that have implemented movement-friendly policies report positive outcomes. A case study published in the BMJ documented Unilever's wellness programme across its European offices, which encouraged regular movement breaks. The company reported improved productivity and healthcare cost savings [14].

The Bottom Line: Small Changes, Big Impact

The research is clear: regular movement breaks throughout the workday are not just beneficial but essential for long-term health. Even small changes—standing while on phone calls, walking to a colleague's desk instead of sending an email, or conducting walking meetings in nearby parks common across European cities—can accumulate meaningful health benefits over time.

As Professor Sir Muir Gray, a leading public health expert at Oxford University, notes: "The human body was designed to move, not to remain static for extended periods. Incorporating regular movement into your workday isn't just about health—it's about honouring the fundamental needs of human physiology" [15].

By making conscious efforts to stand and walk more frequently throughout our desk-bound days, we can counteract many of the health risks associated with our modern, sedentary lifestyles. Your future self will thank you for the simple act of standing up more often today.

References

[1] World Health Organization Regional Office for Europe. (2023). "Physical Activity Factsheet for the European Region." https://www.euro.who.int/en/health-topics/disease-prevention/physical-activity/data-and-statistics

[2] Stamatakis, E., et al. (2023). "Sedentary Behaviour and Public Health: Integrating the Evidence and Identifying Potential Solutions." British Journal of Sports Medicine, 57(9), 513-520. https://bjsm.bmj.com/content/57/9/513

[3] Levine, J. A. (2014). "Get Up!: Why Your Chair is Killing You and What You Can Do About It." Palgrave Macmillan.

[4] Ekelund, U., et al. (2019). "Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis." BMJ, 366, l4570. https://www.bmj.com/content/366/bmj.l4570

[5] Hamer, M., et al. (2020). "Association between sitting time and mortality in a population-based prospective cohort of UK adults." Journal of the American College of Cardiology, 75(16), 2005-2007. https://www.jacc.org/doi/10.1016/j.jacc.2020.02.018

[6] Wilmot, E. G., et al. (2012). "Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis." Diabetologia, 55(11), 2895-2905. https://link.springer.com/article/10.1007/s00125-012-2677-z

[7] Teychenne, M., Costigan, S. A., & Parker, K. (2015). "The association between sedentary behaviour and risk of anxiety: a systematic review." BMC Public Health, 15, 513. The association between sedentary behaviour and risk of anxiety: a systematic review | BMC Public Health | Full Text

[8] Dempsey, P. C., et al. (2020). "Sitting Less and Moving More: Implications for Hypertension." Hypertension, 75(5), 1315-1327. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.14781

[9] Bailey, D. P., & Locke, C. D. (2015). "Breaking up prolonged sitting with light-intensity walking improves postprandial glycemia in healthy adults." Journal of Science and Medicine in Sport, 18(3), 294-298. https://www.jsams.org/article/S1440-2440(14)00051-2/fulltext

[10] Oppezzo, M., & Schwartz, D. L. (2014). "Give your ideas some legs: The positive effect of walking on creative thinking." Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142-1152. APA PsycNet

[11] Straker, L., et al. (2016). "Sit-stand desks in call centres: Associations of use and ergonomics awareness with sedentary behavior." Applied Ergonomics, 52, 207-214. https://www.sciencedirect.com/science/article/abs/pii/S0003687015300375

[12] Public Health England. (2021). "Physical activity: applying All Our Health." GOV.UK

[13] Chartered Institute of Personnel and Development. (2022). "Health and wellbeing at work survey report." Health and wellbeing at work | CIPD

[14] Goetzel, R. Z., et al. (2019). "The Stock Performance of C. Everett Koop Award Winners Compared With the Standard & Poor's 500 Index." Journal of Occupational and Environmental Medicine, 61(3), 247-254. https://journals.lww.com/joem/Abstract/2019/03000/The_Stock_Performance_of_C__Everett_Koop_Award.10.aspx

[15] Gray, M. (2018). "Increase Your 'Fitness Age': A Handbook for Successful Ageing." Oxford University Press.