Health in the office: Tips to stay healthy while working while sitting!

Cancer, diabetes, heart attack: Sedentary lifestyle can increase the risk of non-communicable diseases. The problem is that levels of sedentary lifestyle are rising rapidly around the world, with inadequate physical activity likely to have a significant impact on population health. Researchers have conducted research on this topic and revealed that any activity, including working while standing, is better for your health than sitting.

How long do you sit a day? A period that is difficult to evaluate, but that has certainly increased with the democratization of teleworking and the advent of new technologies. And this increase in sedentary lifestyles parallels the decline in physical activity, increasing the harmful effects. In a report published in early 2023, the World Health Organization (WHO) indicates: ” The COVID-19 pandemic (…) has had a negative impact on physical activity levels in the European Union. More than half of those asked in the latest Eurobarometer survey said they have reduced their physical activity levels: 34% are less active and 18% are no longer active at all. ,

France has also not been left out. According to ANSES data presented in February 2022, more than a third of adults suffer high levels of sedentary lifestyle and inactivity. This person ” They are more susceptible to cardiovascular disease and some cancers. They also have a higher risk of high blood pressure or obesity. In general, the risks associated with inactivity and a sedentary lifestyle increase when they are combined. », specified Irene Margaritis, head of the Nutrition Risk Assessment Unit at ANSES. Worrying data that has prompted health professionals and researchers to determine new strategies to fight what some are already calling the evil of the century.

an activity that increases your heart rate and quickens your breathing

A team led by researchers fromUniversity College London, in England, wanted to look into this topic, and more specifically the impact of the different activities a person can do during a day on cardiovascular health. To do this, they analyzed data from six studies based on 15,246 people living in five countries, Via The purpose of wearing the wearable device is to measure participants’ activity throughout the day as well as their cardiovascular health. Activities considered included moderate to vigorous activity, light activity, standing, sleeping or being sedentary.

But the researchers mainly tried to determine what effect changes in behavior might have on heart health, and in particular the fact of replacing sedentary behavior with activity. Result : ” When it comes to changing sedentary behavior, just five minutes of moderate to vigorous activity has a remarkable impact on heart health “. At the end of his work, published inEuropean Heart JournalResearchers suggested that any activity, including sleeping or standing, is better for heart health than sitting, i.e. remaining sedentary.

, The big takeaway from our study is that while small changes to the way you walk can have a positive impact on heart health, it’s the intensity of the movement that matters. The most beneficial change we saw was replacing sitting with moderate to vigorous activity – which could include running, brisk walking or climbing stairs – basically any activity that gets your heart rate up and gets you breathing faster. forces you to take it, even for a minute or two », Dr. Joe Blodgett, lead author of the study, explained in a press release.

Give preference to working while standing for a few hours a day

In the study’s findings, we learned that for a 54-year-old woman with an average body mass index (BMI) of 26.5, combining 30 minutes of sitting with moderate to vigorous activity resulted in a 2.4% drop in BMI, a 2.5 cm weight loss. in waist circumference, and a 3.6% reduction in glycated hemoglobin. Markers associated with heart health. Contrary to popular belief, it is not necessary to exercise excessively to achieve these results. For example, researchers explain that using a desk that allows you to work while standing for a few hours a day may be beneficial in avoiding sitting, which is most harmful to health.

, We already know that exercise can have real benefits for heart health, and this encouraging research shows that small adjustments to your daily routine can reduce your risk of heart attack or stroke. This study shows that replacing a few minutes of sitting with a few minutes of moderate activity can improve BMI, cholesterol, waist circumference and many other physical benefits. », concluded James Leeper of British Heart Foundation,