Is Sitting the New Smoking? How to Combat the Long-Term Impacts of Sedentary Workdays
Longer workdays of sitting at desks have brought about long-term health risks that can be combatted with ergonomic setups
In recent years, the phrase “sitting is the new smoking” has become a rallying cry for health experts concerned about the dangers of our sedentary lifestyles. The workday, often defined by hours spent sitting at desks and long video calls, has brought about long-term health consequences for many, particularly during the pandemic. Jonathan Puleio, a global vice president and board-certified ergonomist at Humanscale, spoke with Athletech News about how best to combat the downsides of poor posture and a sedentary lifestyle.
“There’s a distinction between prolonged sitting and sitting still, and both are problematic,” Puleio explained. Prolonged sitting is associated with chronic health issues like cardiovascular disease and metabolic disorders, while sitting still contributes to musculoskeletal problems, such as back pain and carpal tunnel syndrome.
The transition to remote work and increased reliance on video conferencing have exacerbated these risks. “We’re more sedentary than ever,” he noted, explaining how the static postures often required during virtual meetings further strain the body.
Three key factors contribute to injury and discomfort in sedentary work environments. Awkward posture and poor alignment place stress on joints and muscles, while high repetition like typing or mouse use also strains tendons over time. Lastly, staying in one position for extended periods also increases pressure on the spine and other soft tissues. These factors can compound, leading to conditions such as tendonitis, low back disorders, and carpal tunnel syndrome.
While many products claim to be ergonomic, Puleio cautioned that the term is often used without regulation. He stresses the importance of science-backed solutions that have been rigorously tested to improve health outcomes. His biggest tips for setting up an ergonomic workspace include choosing a chair that supports the natural curves of the spine, particularly the lumbar region. In addition, he recommended positioning one’s monitor at or slightly below eye level and aligning the keyboard and mouse at the same height as your resting elbows, with your arms relaxed and wrists straight.
The solution is incorporating movement into the workday. Frequent breaks to stand, stretch, or walk is essential for maintaining health. Adjustable workstations, such as sit-stand desks, can also encourage movement and improve circulation.
“The body has limits,” Puleio noted. “Ignoring those limits can result in injuries that are not only costly but also life-changing.”