Physical Inactivity Can Cause Premature Death

In today's fast-paced world, physical inactivity has emerged as a major risk factor for a host of lifestyle diseases, contributing significantly to premature death. Even for us runners, who exercise regularly, we are not immune to the dangers of sitting too long throughout the day. The combination of sedentary jobs and our increasingly digital lifestyle poses a serious threat to our health.

You might be surprised to learn that physical inactivity is one of the leading causes of preventable death worldwide. Numerous studies have shown that long periods of sitting, whether at the office or during leisure time, are associated with an increased risk of cardiovascular disease, type 2 diabetes, and even certain cancers according to the researchers at the American Cancer Society. It's a wake-up call for all of us, but especially for those with jobs that require prolonged sitting.

Even If You Exercise Regularly Too Much Sitting Can Be Dangerous

Even if you are a dedicated runner who hits the pavement every day, "offsetting" sedentary time with exercise may not be enough. Research indicates that the human body requires regular activity beyond daily workouts to maintain optimal health. Sitting too long disrupts the benefits of exercise, leading to a higher risk of developing chronic conditions. So, even if you exercise most days, the health benefits can be lost if you spend the rest of your time being physically inactive.

Exhausted cartoon man leaning on his desk after sitting too long

Why is Sitting Too Much Dangerous?

So, why is sitting too long so harmful? When we sit, our calorie-burning rate drops significantly, and enzymes that help break down fat drop their activity by 90 percent. Blood flow becomes sluggish, which can increase the chances of developing blood clots and worsen health issues related to poor circulation. The body's insulin effectiveness also decreases, which can trigger type 2 diabetes.

But don’t despair—there's hope. You have the power to incorporate simple changes into your daily routine that combat the effects of a sedentary job, and there are lots of new innovative ways to keep moving at your desk.

Tips to Tackle Physical Inactivity at Your Desk!

Check out the video below from University Health Network in Toronto for some innovative ways to keep moving at your desk! Most of these healthy habits and solutions can be easily incorporated in most workplaces, such as under desk treadmill or walking meetings. Which options can you use to keep you moving while working?

The addition of just a small amount of exercise can save our lives by reducing the risk of dying early from one of the unhealthy lifestyle diseases. The video above gives us some great ideas to stay active while at our desks, such as under desk treadmills, but there are other options too.

This treadmill desk attachment allows you to keep working while walking on your treadmill!

Qsxou Treadmill Desk Attachment 36 Inches Tread Tray Workstation, Laptop Stand Holder for Notebooks, Tablets, Phone,Cup,Ergonomic Platform with Cooling Holes & Edge Protector

For those looking for more innovative ways to incorporate movement, consider under desk cycles or an under desk elliptical machine. These tools allow you to engage in low-impact exercise without sacrificing work productivity. Integrating any form of movement keeps your body active and counters the negative effects of physical inactivity.

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HJDFGSS Under Desk Elliptical Machine, Electric Ellipse Leg Exerciser While Sitting for Seniors Adults, Leg Ercise Pro, Leg Exerciser While Sitting, Home Use Seated Ellipse Leg Exerciser

$149.99

Adjustable Standing Desks to Combat Physical Inactivity

Adjustable standing desks are continuing to increase in popularity as a tool to combat prolonged sitting. Not only do they encourage you to stand more, but they can also help you integrate light activity into your work routine. Alternating between sitting and standing while you work promotes better circulation and helps maintain a healthy lifestyle. Using an adjustable standing desk allows you to quickly switch between standing and sitting during your work day.

Perhaps an exercise ball chair for your desk would be the best option for you! You would be exercising your core muscles as your work.

Gaiam 610-6002RTL Balance Ball Chair - Classic Yoga Ball Chair with 52cm Stability Ball, Pump & Exercise Guide for Home or Office, Black

Another new innovative option is an active sitting wobble stool. This wobble stool is great because the height is easily adjustable and can be swung left and right by about 50°. Enhance your posture and engage your core effortlessly with this dynamic wobble stool.

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Wobble Stool Adult – Wiggle Stool - Adjustable Wobble Stool - Wobble Chair Adult – Balance Stool - Adult Wobble Stool - Active Sitting Stool - Wobble Stool Adjustable Height 21-25" (Red)

$129.00

Develop Healthy Movement Habits

Beyond structured exercise, simple actions like taking the stairs instead of the elevator/lift or walking to a colleague’s desk instead of emailing can have a cumulative effect on your health. Every step you take adds up, contributing to a healthier, more active lifestyle.

Take frequent breaks from sitting at your desk. Set a timer every hour to remind yourself to stand up, stretch, or walk around. These brief intervals of activity can do wonders for your health, keeping your muscles active and your metabolism engaged.

You can also recommend that your office hold stand up meetings (it may be the best way to keep some folks awake!)

If you work remotely or have more control over your environment, create a workspace that encourages movement. Keep stretch bands or dumbbells nearby, and make use of them during calls or brainstorming sessions. Your workspace should accommodate not only your tasks but also your health needs.

Remember, the goal is not just to move for movement’s sake but to look forward to these activities. Turn those small breaks into moments of joy—listen to your favorite song while stretching or practice mindfulness as you walk in the fresh air. Personalizing your movement routine ensures you remain motivated and on track.

Take Action to Protect Your Health!

There are so many new options to stay active while working at a desk. There is really no excuse now not to keep your body moving even in an office.

The risks associated with physical inactivity are serious, but it’s encouraging to know that proactive changes can significantly reduce these risks. By weaving activity into your day, you take control of your health, reducing the chances of premature death and enhancing the quality of your life.

As a runner, you already understand the benefits of staying fit. Yet, the opportunity lies in applying that same dedication to preventing physical inactivity during your workday. By tackling the sedentary aspects of your day with the same zeal you apply to running, you stand to reap tremendous health rewards.

Remember, while the journey may require adjustments, small consistent efforts lead to significant results. As you strive to reduce physical inactivity, relish your newfound energy and well-being. It’s a lifestyle shift that promises better health, longevity, and a more fulfilling life.

So how do you keep active while working? Please share your ideas in the comments below.

Other articles you may be interested in:

Best Treadmill

Stretching for Runners

Relaxation Exercises

How to Stay Motivated

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