How lengthy do you sit in a day? When I requested these round me this query, their first response was six to eight hours. However, after we went via their every day actions, that determine shortly modified to double digits, signalling simply how unaware we’re of how lengthy we sit.
Data from a health and way of life software provided by Old Mutual Group dubbed Thrive confirmed 74.1 % of 31,734 engaged customers are sedentary for greater than 12 hours a day.
“Sedentary does not mean being lazy but rather a long period awake, with very low energy use such as sitting, reclining or lying down,” Dr Isaac Nzioka, head of digital enterprise at Old Mutual says.
“Fourteen sedentary hours can accumulate surprisingly easily. A normal day can contain movement and still be dominated by sitting,” he provides.
The app discovered that almost all customers spent a mean of seven hours on a desk doing work-related duties whereas three hours went into TV and telephone utilization together with scrolling or studying.
“The point is not that every day looks exactly like this. It is that ordinary routines can quietly add up, so exercise and regular movement breaks matter,” says Dr Nzioka.
The physician recommends together with motion breaks each 30 to 60 minutes, strolling whereas speaking or whereas on audio name, use of stairs and strolling a part of the commute.
“You should aim for 150 to 300 minutes of moderate activity in a week plus strength work on two days,” he added.
The lengthy sedentary hours have been related to a myriad of issues resembling again pains, cardiovascular illnesses and Type 2 diabetes.
“It is concerning, especially in my case, because most of the patients I’m seeing with issues to do with the low back and hips are just because of living a sedentary lifestyle, especially sitting for long hours,” says Jamin Mwangi, a physiotherapist at Zuri Health.
“It’s ironic that people who are seated, not engaging in any strenuous activity are the ones getting very serious issues to do with the musculoskeletal system,” he provides.
Mr Mwangi notes no less than two of the six sufferers he sees in a day have again issues, primarily arising from sedentary dwelling.
The physiotherapist reckons our our bodies weren’t designed to be seated for greater than an hour, past which we put extreme stress on the low again and hips. Other challenges related to lengthy sitting hours embody accumulation of useless weight across the mid-section as enzymes that assist break down fat develop into much less lively.
Dr Nzioka additionally notes throughout sedentary state, inactive muscle mass take in much less glucose from the bloodstream inflicting blood sugar issues. In an extended sitting place, leg muscle mass pump much less blood, leading to unhealthy blood circulation within the physique.
As know-how and digital working improve the period of time workers spend seated, sedentary behaviour has develop into an vital office wellbeing concern.
Some firms resembling Absa Bank Kenya have began actions that set off lively competitors amongst its workers.
Staff are positioned in groups dubbed kayas during which members accumulate their every day strolling steps with the profitable staff taking a money prize of as much as Sh5 million.
“Our focus is not only on organised sport, but on making movement accessible and sustainable for colleagues with different roles, locations and fitness levels. We are seeing greater awareness of personal wellbeing, alongside stronger colleague engagement and teamwork,” sys Mumbi Kahindo, Chief People Officer at Absa Bank Kenya.
“Employers have an important role in creating environments that make it easier for people to move, recharge and succeed,” she provides.
The physiotherapist emphasises on the necessity to train over and above taking breaks throughout working hours.
“I normally advise people to ensure they engage in some form of exercise at the end of the day. If you can’t afford to go to the gym, you can download a step track on your phone and ensure you do at least 10,000 steps,” says Mr Mwangi.
