Chained to the Chair: 25 Reasons We're Sitting Too Much at Work
Introduction
Sitting for long periods of the day isn’t good for our mental and physical well-being.
This is probably not a new message. We see it in the news, hear it at the doctor’s office, and encounter it in many other places throughout our daily lives.
For those of us who use a computer for work, we are familiar with some of the signs that we’ve been sitting at our desks too long. Stiff necks and sore backs are among the early warning signs that we’ve been stationary for too long.
Prolonged Sitting in the Workplace
Sitting is a common feature of the day for office workers, who can spend up to 80% of their day seated. This sedentary behaviour has been accelerated by our reliance on computers for a significant portion of our work, ranging from data entry to communication.
Office environments are designed around the use of desks and computers, making it easy to remain seated for extended periods without realising it. While the convenience and efficiency of computer-based work are undeniable, this shift has come with a cost to our health.
Extended periods of sitting can lead to various health issues, including musculoskeletal problems, poor circulation, and an increased risk of chronic diseases. It's essential to be aware of these risks and take proactive steps to incorporate more movement into our workdays.
Several factors contribute to prolonged sitting at our desks:
Workplace Culture and Social Norms: Many office cultures inherently promote prolonged sitting as the norm, making it difficult to break the norm.
Managerial and Organisational Influences: People may hesitate to take breaks if they think their managers expect them to always be sat at their desks.
Physical Workspace and Environmental Constraints: If the design of the office environment minimised the need to move, this inevitably results in more sitting.
Personal Beliefs and Psychological Factors: A worry that standing or taking breaks might make them appear unproductive can mean people don’t take the necessary break from sitting at their desk.
Physical Comfort and Personal Preferences: Once seated comfortably, it can be challenging to overcome the inertia and get up.
Practical and Logistical Challenges: High workloads and tight deadlines often make it seem impossible to take time away from the desk.
Understanding why we sit for long periods of the workday is an important step in breaking away from the sedentary habits that slowly chip away at our wellbeing.
We can use this information to look that the reasons we are sedentary and develop strategies to foster a more active and healthier work environment.
25 Reasons You Might be Sitting Too Much
As we delve deeper into the sedentary habits that pervade our workplaces, it becomes clear that there are many reasons that we find ourselves sitting for long hours.
These reasons are often interconnected, with some varying depending on the specific requirements of your job, the time of year, or the location in which you are working. Understanding these diverse factors can help us address the root causes of prolonged sitting and promote healthier habits in the workplace.
Let’s explore 25 reasons that often keep us anchored to our seats, highlighting how each factor is connected to the framework of our workday.
1. Office Culture Norms: "Everyone around me sits all day, so it feels normal to do the same and not stand out by taking frequent breaks." In many workplaces, everyone sits continuously, creating an environment where it feels unusual to take frequent breaks.
2. High Workload: "I often have so much work with tight deadlines that I feel I can’t afford to take time away from my desk to stretch or walk around." The pressure of meeting deadlines often makes it seem impossible to step away from the desk.
3. Managerial Expectations: "I get the impression that my managers expect me to be at my desk all the time, which makes me hesitant to take breaks." The perceived expectations from management can significantly deter employees from taking breaks.
4. Lack of Break Encouragement: "There's no real encouragement or scheduled breaks during the day, so I end up sitting for hours without moving." Without structured breaks or encouragement, it's easy to remain seated for extended periods.
5. Habitual Behaviour: "Sitting has just become a habit for me; my workstation setup and daily routine don’t really prompt me to stand or move." For many, sitting has become a deeply ingrained habit supported by the physical setup of their workstations.
6. Meetings and Technology Dependency: "Back-to-back meetings, especially virtual ones, along with constant reliance on computers and other technology, keep me glued to my desk most of the day." The schedule packed with meetings and technology use binds us to our desks.
7. Social Conformity: "If I start taking breaks or standing while others don’t, I worry it might look odd or be frowned upon." The fear of standing out can prevent individuals from taking breaks, especially if others remain seated.
8. Inadequate Awareness: "I’m not fully aware of the health risks associated with prolonged sitting, nor do I understand the benefits of regular movement." Many are unaware of the health risks or the benefits of moving more frequently.
9. Physical Discomfort or Laziness: "Sometimes, I avoid standing or moving because of discomfort, or I'm just too comfortable to want to move." Physical discomfort or the comfort of sitting can discourage movement.
10. Fear of Looking Unproductive: "I worry that if I’m seen standing or moving around, it might look like I’m not working or being productive." Concerns about appearing unproductive can make employees reluctant to leave their desks.
11. Lack of Motivation: "Without a personal health concern or a company wellness challenge, I don’t feel much need to change my sitting habits." Without personal reasons or external incentives, changing habits can be challenging.
12. Poor Role Modelling: "There aren’t any role models in my workplace who promote or engage in physical activity during work, which doesn’t give me much incentive to start." The absence of role models can make it difficult to adopt healthier behaviours.
13. Ineffective or Absent Policies: "Our company doesn’t have policies that promote physical activities, such as flexible break times or wellness programmes, so there’s little support for being active." A lack of supportive policies can leave employees without the means to be more active.
14. Personal Discomfort with Change: "I’m generally reluctant to change my established routines or feel uncomfortable standing or moving around at work." Resistance to change and discomfort with moving in the workplace can keep one seated.
15. Limited Accessibility: "Our office doesn’t have facilities like adjustable desks or relaxation areas that would encourage me to get up and move around." Without the proper facilities, moving around can seem less feasible.
16. Feeling Overwhelmed by Work: "Sometimes, I'm so overwhelmed by my workload that the thought of taking a break doesn’t even cross my mind." When work feels overwhelming, taking breaks can seem like a low priority.
17. No Routine for Physical Activity: "I don’t have a set routine for physical activity during work hours, which makes it easy to forget to take breaks." The absence of a routine can make it easy to neglect physical activity.
18. Misconception About Productivity: "I used to think that the more I sat at my desk, the more work I would get done, but I'm starting to question that belief." Believing that productivity is tied to constant desk presence can discourage breaks.
19. Peer Pressure to Remain Seated: "I feel pressure to stay seated because standing up or moving around could draw unwanted attention or comments from colleagues." Social pressure can be a powerful deterrent against standing or moving around.
20. Inertia and Comfort: "Once I'm seated and comfortable, it’s hard to find the motivation to get up unless it's absolutely necessary." Overcoming the inertia of comfort can be challenging once settled into a sitting position.
21. Unclear Guidelines on Breaks: "There aren’t clear guidelines or support from HR about taking regular breaks, which leaves me uncertain about what’s acceptable." Unclear policies can create confusion about when and how often to take breaks.
22. Lack of Transparent Results: "I've tried taking more breaks before, but I didn’t notice any immediate improvements, so I stopped." When benefits aren’t immediately apparent, it's easy to revert to old habits.
23. Seasonal Affective Disorder or Low Mood: "During the darker, colder months, I find it even harder to motivate myself to stand up and move around." Seasonal changes can affect mood and motivation levels, impacting physical activity.
24. Meetings Culture: "Back-to-back meetings, especially via video, keep me chained to my desk for most of the day." A heavy schedule of meetings can significantly limit opportunities to move.
25. Technology Tethers: "I’m constantly using my computer and other digital tools, which keeps me physically tethered to my desk." Reliance on technology for work tasks can physically restrict movement throughout the day.
The wide range of these reasons illustrate the complexity behind our sedentary office behaviours. By reflecting on the factors that affect us personally, we can begin to develop strategies to reshape sedentary habits into more active ones, allowing us to achieve our goals and fulfil our work responsibilities effectively.
Harnessing Behavioural Science to Reducing Workplace Sitting
The "Active Break" intervention is designed to help people tackle the sedentary behaviours common in the workplaces by integrating behaviour change theories and techniques into its design.
At the core of its strategy, the intervention employs the COM-B model (Capability, Opportunity, Motivation - Behaviour) and the Theoretical Domains Framework (TDF), which are essential for understanding and influencing the complex behaviours associated with sedentary lifestyles.
The intervention provides educational content and easy-to-implement physical activities that do not require special equipment, thus increasing psychological and physical capability to engage in more active behaviours.
By restructuring the physical and social work environments to encourage regular breaks and facilitate movement, the intervention creates numerous opportunities for employees to be active.
The programme boosts personal motivation by educating employees on the health implications of sedentary behaviour and giving them control over the implementation process.
By leveraging these comprehensive strategies, "Active Break" aims not just to promote temporary activity but to create a lasting behavioural transformation that enhances both individual health and organisational productivity. This holistic approach ensures the intervention is not only effective but also adaptable to diverse workplace settings, paving the way for sustainable health improvements.
Summary
Recognising the factors that contribute to excessive sitting is just the beginning. We need to take action in the workplace to break away from sedentary behaviours and foster a more dynamic and health-conscious environment.
Breaking the cycle of prolonged sitting can start with small, manageable steps:
· Setting reminders to stand or take short walks
· Adopting stretching routines
· Using lunch breaks to get moving can make a significant difference
Ultimately, reducing the time we spend sitting at work is not only about enhancing our immediate comfort but also about improving our long-term health outcomes and job satisfaction.
By embracing both personal and organisational strategies, we can free ourselves from the confines of the chair and move towards a more active, productive, and fulfilling work life.
Additional Resources
Balancing an active lifestyle with the demands of a sedentary workday presents a unique challenge—one that requires not just awareness but action.
The Active Break Workbook is your essential guide to bridging this gap, providing you with practical strategies, exercises, and insights to transform your workday from sedentary to dynamic.
In this workbook, you'll find personalised plans to introduce regular movement into your routine, overcome common barriers, and seamlessly integrate activity into your workday.
Embrace the change and make movement an integral part of your daily life.
