It is no secret that our modern-day offices have potential health hazards. From harmful indoor air quality to high levels of stress, the office environment is filled with factors that put employees at risk. While these concerns are well-known and often unavoidable, recent research has discovered a surprising culprit that significantly increases the risk of cancer: a sedentary lifestyle.
Columbia University’s Mailman School of Public Health conducted a study focusing on the desk-bound, everyday office worker dealing with colorectal adenomas, benign tumors that often occur before colorectal cancer. The research found that sedentary behavior significantly increases the chances of these tumors returning.
Sedentary Behavior as a Health Risk
Christine L. Sardo Molmenti, Ph.D., MPH, an Assistant Professor at the Feinstein Institutes for Medical Research, says, “Sedentary behavior is emerging as a risk factor for poor health” and that “even among those who fulfill daily recommendations for physical activity, lengthy periods of sedentary behavior have been associated with early morbidity and mortality, leading to the ‘active couch potato’ paradigm.”
The study, which is the first of its kind to specifically investigate the association between sedentary behavior and recurrence of colorectal adenomas, points out that men who spend more than 11.38 hours a day engaged in sedentary activities such as writing, typing, or working on a computer have a 45% higher chance of experiencing colorectal adenoma recurrence compared to those who spend fewer than 6.90 sedentary hours a day. An interesting note is that no association between sedentary time and colorectal adenoma recurrence was observed for women.
Furthermore, men who reported high levels of sedentary behavior and low levels of recreational activities such as walking, jogging, and playing golf, have a 41% higher chance of colorectal adenoma recurrence compared to men reporting low levels of both sedentary behavior and recreational activity.
Why Sitting is so Bad for Your Health
Prolonged sitting has been identified as a major health risk because it directly contributes to numerous detrimental effects on the body. Sitting for long periods can cause poor circulation and blood pooling in the legs, leading to varicose veins and blood clots. Additionally, sitting for extended periods slows the metabolism, affecting the body’s ability to break down fat and regulate blood sugar levels. This can lead to weight gain and increase the risk of developing type 2 diabetes.
Importantly, sitting for prolonged periods has also been linked to negative effects on mental health. People who spend more time sitting may become more prone to feelings of anxiety and depression, which can further exacerbate ongoing health issues. Sedentary lifestyles may also negatively impact cognitive function, reducing the brain’s ability to process information effectively.
Breaking the Sedentary Cycle
To minimize the health risks associated with sedentary behavior, it’s crucial to break up prolonged sitting by incorporating short bouts of physical activity throughout the day. Here are a few recommendations to incorporate movement into your office routine:
- Stand up and stretch regularly: Every 30 minutes, briefly stand up and do some light stretches to get your blood flowing and rejuvenate your muscles.
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Take walking breaks: Instead of spending your entire break sitting in the break room or at your desk, take a short walk outside or around the office to get your blood pumping and help counteract the damaging effects of sitting.
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Use a standing desk: Opt for a standing or adjustable-height desk that allows you to switch between sitting and standing throughout the day, reducing the time spent on continuous sitting.
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Have “walk-and-talk” meetings: Instead of sitting through another hour-long meeting, suggest having a “walk-and-talk” meeting, where colleagues discuss important matters while strolling through the office or outside.
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Park further away: When driving to the office, park at the far end of the parking lot to get some extra steps in during your workday.
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Use the stairs instead of the elevator: Climbing stairs is an excellent form of cardiovascular exercise and an easy way to incorporate more physical activity into your work routine.
In conclusion, it is vital that office workers become aware of the dangers posed by sedentary behaviors and take active steps to break the cycle. Incorporating regular movement and physical activity can help offset the damaging effects of a desk-bound lifestyle and significantly reduce the risk of developing serious health conditions such as cancer. Foster a culture of movement and encourage your colleagues to join you in cultivating a healthier work environment.
