Sitting All Day: Tips to A Healthier Desk Job

Research shows that individuals who sit for prolonged periods are at higher risk of developing chronic diseases such as cancer, diabetes, heart disease, and high blood pressure. This modern health concern has even been dubbed “the new smoking” due to its widespread and serious consequences. While sitting is necessary for many everyday tasks like driving, typing, or eating, a sedentary lifestyle should still be actively avoided.

For those with desk-bound jobs, experts recommend integrating movement into the daily routine:

• Use the stairs whenever possible.

• Exercise during break times with colleagues or friends.

• Visit coworkers in person rather than sending an email.

• Walk or bike when running errands.

• Stand up, stretch, walk, or lift hand weights throughout the workday.

In March 2015, the British Journal of Sports Medicine published a statement from an international group of experts recommending that office workers stand or move for at least 2 hours per day, gradually increasing to 4 hours. This can be achieved through tools like sit-to-stand desks and active breaks built into the workday.

One key recommendation is to equip employees with accurate health information. While many companies focus on nutrition, smoking cessation, and stress management, it’s equally important to educate staff about the risks of prolonged sitting—including its link to obesity, cardiometabolic diseases, colon cancer, and even premature death.

Providing standing desks can promote health and productivity. However, proper training on their use is essential. Additional ergonomic tools like keyboard trays can help prevent carpal tunnel syndrome, and anti-fatigue mats offer extra support and comfort when standing. Even proper lighting—such as LED desk lamps—can boost alertness and focus.

By integrating smart workplace design and promoting movement throughout the day, companies can help employees transition to a healthier and more dynamic way of working. Standing more isn't just good for the body—it’s good for business.