1. The Health Hazards
of Sitting

2. How long do we sit for?
If you work in an office setting the
research shows
You will only spend a total amount of
73 minutes of the entire day
standing / walking / running

3. How long do we sit for?
Majority of the time we are sitting
» Train/Bus/Car ride to and from work
» Answering emails
» In meetings
» Lunchtime, tea time, dinner time
» Watching TV / ipad at home after work

4. How does sitting affect our health?
Sitting for more than 8 hours a day
affects not just your back but also
the rest of your body!

6. Sitting and Your Spine

Foggy Brain
− Moving pumps fresh blood and oxygen to the
brain causing release of mood enhancing
chemicals. Sitting slows this down including
brain function

Strained Neck, Shoulders, Back
− Craning your neck forward strains the neck
and leads to permanent imbalance
− Slumping forward overextends shoulders +
back muscles = Neck + Shoulder pain/ache

7. Sitting and your Spine

Low Back + Disc
− Sitting for long periods makes the low back
inflexible and easier to damage during small
activities (housework, playing with kids)
− Sitting prevents the soft discs from soaking up
blood and nutrients. Disc become more likely to
herniate.
− Sitting tightens the Psoas muscles, transferring
the body weight to the pelvis instead of along
the arch of the spine

8. Sitting and your Organs

Heart Disease
– Less fat burnt + less blood flow during sitting
allows fatty acids to easily clog the heart = High BP
and cholesterol.
– More sedentary time doubles your chances of
cardiovascular disease (Heart attack, Stroke)

Pancreas
– Cells in muscles during sitting don't respond to
insulin. Pancreas produces more as a result
leading to diabetes

Movement boosts natural antioxidants that kill cell
damaging free radicals

9. Sitting and your Muscles
Abs – when you slouch in a chair, your ab
muscles go unused.
– This worsens your posture and lower back pain
Hips – Hip flexor muscles become tight, limiting
your range of motion and mobility.
– Decreased hip mobility is the main reason
elderly people fall
Glutes – are not worked during sitting, this hurts
your stability and stride

10. Sitting and your Legs
Poor Circulation – slow blood circulation causes
fluid to collect in legs
– Likely to develop swollen ankles, varicose
veins, blood clots and DVT
Leg Bones – walking and running stimulate
bones to grow thicker and stronger.
– Lack of activity = Osteoporosis

11. So what is the
SOLUTION ???

12. 1) Get up REGULARLY!
- Every 1 hr take a 5-10minute break
- Every commercial break, get up!
2) Use a Standing Office
3) Sit on a yoga/exercise ball
3) Do the stretches recommended for you
4) Do some light cardio exercises at end of day –
brisk walking, jogging, swimming

13. What does a standing office look
like?

15. SO if you work in an office more than 8hrs a day
you need to
1) Get up more often
2) Get moving more often
3) Get adjusted more often