Sedentary Lifestyle: Risks and Practical Solutions

A Sedentary Lifestyle: The “New Epidemic” of the 21st Century

A sedentary lifestyle has been described as the “new epidemic of the 21st century.” At work, but also in our everyday lives, we spend more and more hours seated, in front of screens or in conditions of limited movement. This habit negatively affects both physical health and mental wellbeing, increasing the risk of chronic conditions and musculoskeletal problems.

Understanding the risks of a sedentary lifestyle and applying practical prevention strategies is the first step towards improving our health and creating a more balanced work environment.

The Risks of a Sedentary Lifestyle

1) Mental Health

A sedentary lifestyle has been associated with an increased risk of mental health disorders, such as anxiety and depression. Studies, such as that by Huang and colleagues (2020), have shown that prolonged sedentary behaviour is a significant risk factor for the onset of depression. In addition, the systematic review by Allen and colleagues (2019) confirms that sedentary behaviour is linked to increased levels of anxiety and depression, underlining the importance of reducing sedentary time for mental wellbeing.

2) Musculoskeletal Problems

Prolonged sedentary behaviour has been associated with an increased risk of musculoskeletal pain, particularly in areas such as the lower back, neck and legs. According to the systematic review by Dzakpasu and colleagues (2021), sedentary behaviour in the workplace, such as prolonged sitting, has been associated with an increased risk of low back pain and neck/shoulder pain. Sedentary behaviour outside the office, such as prolonged hours sitting in front of a television or computer, has also been associated with low back pain, knee pain and arthritis, as well as more general musculoskeletal problems. Reducing sedentary time, both in and outside the work environment, has been linked to a reduction in these problems, underlining the importance of breaks and movement throughout the day.

3) Cardiovascular Disease and Diabetes

A sedentary lifestyle has also been associated with an increased risk of cardiovascular disease and type 2 diabetes. According to the systematic review by Patterson and colleagues (2020), a sedentary lifestyle increases the risk of cardiovascular disease, as well as premature mortality from various causes. Another study showed that more time spent sitting is associated with an increased risk of all-cause mortality, and the risk increases significantly when adults sit for more than 7 hours a day (Chau and colleagues, 2013).

A Sedentary Lifestyle in the Workplace

The workplace is the main environment for a sedentary lifestyle. Continuous computer work and a lack of movement lead to:

  • increased musculoskeletal load,
  • reduced physical activity,
  • strain on mental and physical health.

Workplace ergonomics and the integration of small physiotherapy interventions can reduce the risks and protect employees’ health.

Practical Solutions for Tackling a Sedentary Lifestyle

A sedentary lifestyle can be tackled effectively with simple strategies that strengthen our physical and mental health, prevent risks and improve our everyday quality of life.

1) Increase Physical Activity

Science recommends at least 150 minutes of exercise per week (e.g. walking, cycling, swimming). Small changes, such as taking the stairs instead of the lift, can make a difference.

2) Breaks During Sedentary Activity

Every 30 minutes of sedentary work, a 3–5 minute break to walk or stretch is recommended. This reduces musculoskeletal load and improves blood circulation.

3) Ergonomics and Physiotherapy in the Workplace

Often, it is not feasible to incorporate enough breaks or physical activity during work because of its demands. In this case, an ergonomic approach to the workplace combined with the principles of occupational health physiotherapy can contribute significantly to preventing problems. Applying appropriate ergonomic principles to the design of the work environment and using suitable equipment help to avoid prolonged or awkward positions and reduce musculoskeletal strain. At the same time, guidance from specialist occupational health physiotherapists can offer personalised solutions for addressing or preventing problems related to prolonged sedentary work, improving the employee’s overall wellbeing and efficiency.

couple running outdoors — physical activity against a sedentary lifestyle

Protect Your Health from a Sedentary Lifestyle

A sedentary lifestyle is one of the most serious public health problems of our time. However, with good organisation, physical activity and ergonomic interventions, we can protect our health and improve our everyday life.

The Specialized Approach of Workplace Physiocare

A sedentary lifestyle is linked to a variety of health problems, both physical and mental. Find out more about how it affects our everyday life and discover practical ways to reduce its negative consequences, improving your work and personal wellbeing.

Find out more through our specialist service:

Contact Us for Seminars on Sedentary Lifestyle

Do you want to help your team reduce sedentary behaviour and bring more movement into the working day? Get in touch for targeted seminars and practical workplace training, with simple solutions that can be applied in everyday life. Follow the steps below to get started:

  1. Get in touch: Send us your request at info@workplace-physiocare.gr or fill in the contact form.
  2. Initial discussion: We arrange a short call to understand your needs (number of employees, location, working model, current problems).
  3. Proposal & delivery: We send you a tailored proposal for the seminars and training that suit your organisation (on-site or online).

Contact us today and let’s build a healthier, more productive working environment together.

Blog written by Michail Arvanitidis

This information is general and does not replace individual medical or physiotherapy advice. For personalised guidance, consult a qualified health professional.

References:

  1. Allen MS, Walter E, Swann C. Sedentary behaviour and risk of anxiety: A systematic review and meta-analysis. J Affect Disord. 2019;242:5-13.
  2. Anderson E, Durstine JL. Physical activity, exercise, and chronic diseases: A brief review. Sports Med Health Sci. 2019;1(1):3-10.
  3. Bailey DP, Hewson DJ, Champion RB, Sayegh SM. Sitting Time and Risk of Cardiovascular Disease and Diabetes: A Systematic Review and Meta-Analysis. Am J Prev Med. 2019;57(3):408-416.
  4. Biswas A, Oh PI, Faulkner GE, Bajaj RR, Silver MA. Sedentary Time and Its Association with Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-Analysis. Ann Intern Med. 2015;162(2):123-132.
  5. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211.
  6. Chau JY, Grunseit AC, Chey T, et al. Daily sitting time and all-cause mortality: a meta-analysis. PLoS One. 2013;8(11):e80000.
  7. Dempsey PC, Biddle SJH, Buman MP, et al. New global guidelines on sedentary behaviour and health for adults: broadening the behavioural targets. Int J Behav Nutr Phys Act. 2020;17(1):151.
  8. Dzakpasu FQS, Carver A, Brakenridge CJ, et al. Musculoskeletal pain and sedentary behaviour in occupational and non-occupational settings: a systematic review with meta-analysis. Int J Behav Nutr Phys Act. 2021;18(1):159.
  9. Gao W, Sanna M, Chen YH, Tsai MK, Wen CP. Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Netw Open. 2024;7(1):e2350680.
  10. Healy GN, Matthews CE, Dunstan DW, Winkler EA, Owen N. Sedentary time and cardio-metabolic biomarkers in US adults: NHANES 2003-06. Eur Heart J. 2011;32(5):590-597.
  11. Huang Y, Li L, Gan Y, et al. Sedentary behaviors and risk of depression: a meta-analysis of prospective studies. Transl Psychiatry. 2020;10(1):26.
  12. Katzmarzyk PT, Church TS, Craig CL, Bouchard C. Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc. 2009;41(5):998-1005.
  13. Mandolesi L, Polverino A, Montuori S, et al. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Front Psychol. 2018;9:509.
  14. Patterson R, McNamara E, Tainio M, et al. Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis. Eur J Epidemiol. 2018;33(9):811-829.
  15. Shrestha N, Kukkonen-Harjula KT, Verbeek JH, Ijaz S, Hermans V, Pedisic Z. Workplace interventions for reducing sitting at work. Cochrane Database Syst Rev. 2018;6(6):CD010912.

Frequently Asked Questions about Sedentary Lifestyle

Spending prolonged time seated with limited movement; it's linked to mental health issues, musculoskeletal problems, cardiovascular disease and diabetes.
The risk rises significantly once you sit for more than about 7 hours a day.
At least 150 minutes of moderate exercise per week, plus small changes like taking the stairs instead of the lift.
Every 30 minutes or so, take a 3–5 minute break to walk or stretch.
Yes; it's associated with low back pain, neck/shoulder pain and other musculoskeletal problems.
Yes, especially when breaks or exercise aren't enough; ergonomic adjustments plus personalised guidance make a difference.
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