How To Reduce These Effects Of Prolonged Sitting In The Workplace

Do you often have muscular pains after prolonged sitting at work?

Apart from your posture, your office setting has to be adjusted. Although sitting down helps you conserve energy and relax when tired, prolonged sitting has deleterious effects on the body.

Several types of research have shown that sitting down for long periods has adverse health effects such as heart diseases, diabetes, and musculoskeletal strains.

Would you like to learn how to adjust your sitting habits?  You need a basic ergonomic restructuring of your office space.

In this article, you will learn the health dangers of prolonged sitting and strategies to minimize them, especially at work.

Effects Of Prolonged Sitting At Workplace

During protracted sitting, the flexor muscles are relaxed and metabolism is reduced. Also, there is a decline in muscular utilization of blood glucose in the body. Thus, the excess body glucose is converted to fats which deposit in the blood vessels. The accumulation of fat in the blood causes a plethora of health risks if left unchecked.

Heart Diseases

The heart and major blood vessels are affected by excess deposition of fatty tissues which leads to blockage of the heart blood vessels. Consequently, the person develops coronary arterial diseases depending on the degree of the vascular blockage i.e partial or total blockage.

According to a 2015 research study by Biswal et al, it was discovered that prolonged sitting hours were associated with back pain and other morbidities.

For instance, a heart attack occurs when the heart blood vessels are completely blocked- when this happens, the individual experiences acute excruciating chest pain and difficulty in breathing.

Musculoskeletal Pain

Physical inactivity causes loss of muscular tone which leads to incessant muscular pains with little exertion. Also, postural falls occur when the flexors muscles in the lower limbs become atonic.

How To Minimise The Health Dangers Of Sitting

• Engage in regular exercises such as brisk walks during the course of your day. This reduces joint stiffness and pains.
• Divide long hours of work into short walking breaks.
• Use a standing desk  to allow you to stand while working in your office

A Basic Office Ergonomics Structure

A case study review done at the University of Queensland revealed the critical role of ergonomic adjustment of workspaces. Working in a poorly designed office space increases the health risk of prolonged sitting.

Here is a list of proper office ergonomic structures to foster your health:

• Height of your chair: Sit at an adjusted height that enables you to rest your feet on the floor. Also, the chair should have an armrest to keep your shoulder relaxed.
• Adjustable chair: Use an adjustable chair that allows you to maintain your knees and hips at the same level. This prevents recurrent low back pain from postural muscular strain.

 

 In conclusion, you should avoid prolonged sitting in the workplace because of the numerous health dangers such as cardiovascular diseases, diabetes, and joint pains in your body. Carry out lifestyle changes such as walking regularly, exercising, and standing up frequently to minimize the health dangers of sitting. Work in an ergonomically designed office space.