The Dangers of Staying Still by GUEST WRITER

Spending all day in a position, be it sitting, standing or lying down, is terrible for our bodies. It has been linked to increasing the risk of certain cancers, heart disease and multiple muscle injuries including in our necks, backs and hips.

Sedentary behaviour is identified as maintaining ANY position for 45 minutes or longer that doesn’t create movement, expending very small amounts of energy. In 2017, studies identified an 83% increase in sedentary jobs since the 1960’s, with office workers sitting for OVER 80% of their working days. Then if we add in commute time and relaxation at home to the equation, we have a massive proportion of our days spent participating in a dangerous behaviour!

Now let’s consider the addition of technology in today’s society, both in the work environment and at home. Working from tablets rather than computer desktops and being constantly connected to the phone encourages poor postures. These postures are held in this sedentary pattern, so it is no wonder why so many people develop niggles that turn into a real problem, injury.

It should be noted that sedentary behaviour is different to physical inactivity. Physical inactivity is when you do not complete at least 150 minutes of moderate intensity exercise each week (or 75 minutes of high intensity). Sedentary behaviour is an independent risk factor for disease. This means, even if you participate in an active lifestyle outside of work, and not classified as being physically inactive, the time spent partaking in sedentary behaviour will still increase your risk of developing these cancers, heart disease or muscle injuries.

What is the solution?

Keep in mind, prevention is better than the cure. Movement is our key!

Although maintaining an ideal posture is always recommended, it is more important to be changing your posture regularly.

Here are some tips:

• If you have a sit to stand desk, use it! (NOTE: these aren’t designed to spend the entire day standing OR sitting)
• Regularly change which leg is crossed over the other
• Stretch your arms up when you let out that enormous sigh
• Roll your head around in a circle – not just your eyes when another email pops up from your colleague

Although getting up from your work desk every 45 minutes is ideal, I understand it’s not realistic. Any movement will help, so sigh your work day away!

Jo D, AKA TravelingPhysjo, is an Aussie physiotherapist currently traveling throughout Europe when not working in the U.K (based in London). With the goal to blend all things physio, travel and running, Jo hopes to encourage and inspire people to get out and move. To follow Jo’s travels and pick up from physio tips, head to her Instagram @travelingphysjo and subscribe to her blog at travelingphysjo.wordpress.com.