Sedentary work is the new smoking
Author Dr. Bence Balázs Moravcsik | 2023.10.11.
Dr. Balázs Bence Moravcsik, orthopaedic traumatologist and spine specialist, gave a professional interview on the dangers of sedentary work. As a permanent orthopaedic expert on the Duna TV programme Family Friendly, he explained the downsides of sedentary work and offered alternatives to stay healthy.
The dangers of prolonged sitting
Over the centuries, the human body has had to face the daily challenges of physical work. This trend has changed significantly in recent decades. One of the biggest challenges of our time is office work and the 8-10 hours a day spent sitting in front of a computer. Sitting a lot, which is not just a lifestyle for adults but also for children and seniors, can pose a number of health risks. Sedentary lifestyles can damage our musculoskeletal system and internal organs.
Most common complaints and diseases that can be caused by sedentary work:
- Back, neck and lower back pain.
- Increased risk of varicose veins.
- Development of high blood sugar.
- Blood vessels can be damaged, which carries the potential for stroke.
Awareness - the first step to staying healthy
“It's a negative spiral, a vicious circle. The more it hurts, the less we move and it makes it practically even harder to move. We have to break this vicious circle.” - Dr. Bence Balázs Moravcsik encourages everyone to pay attention to their body and be conscious. Without awareness it is impossible to improve quality of life and avoid the negative effects of sedentary work.
- Correct posture - How to sit correctly? Learning how to sit correctly is crucial to avoid long-term pain.
- Exercise at work Every hour you have to get up and move your body a little. Tip: Keep your daily dose of water in the kitchen, not next to you. This gives you a reason to stand up and break the monotony of sitting.
- Adjustable tables It is worth varying the height of your desk throughout the day and breaking up your sedentary work with periods of standing.
- Ergonomic chairs The static seating surface can be changed dynamically. This function of an ergonomic chair can be replaced by a special seat cushion placed on the chair.- It is worth seeking the help of a physiotherapist to choose the right seating surface. They can also teach you the correct sitting methodology.
WHO recommendation: 150 minutes a week of intense cardio exercise + 2 x 30 minutes a week of muscle strengthening. This is the minimum for all ages. This is the way to break out of the negative spiral of sedentary work mentioned above and achieve a happy life.
Keeping children healthy
The dangers of sitting also affect children. They spend a lot of time sitting in school desks, which can have a detrimental effect on the way their bodies function. To avoid this, the role of parents is important.
- Playing sport Balázs Bence Moravcsik, MD, recommends sports activities that thoroughly exercise the whole body. Swimming, running, cycling, for example, can be a good choice. The most important thing is that the child enjoys the sport.
- Parental role model In addition to verbal education, setting an example is of paramount importance. If parents live a sporty, healthy lifestyle, it is easier to encourage their children to do the same, because they see a positive example to follow.
- If it's a special lesson - then it's sport! “It's all in the head. We need to make people aware of this from a very early age, so that there is active muscle work and active movement alongside all the sitting.” - Dr. Bence Balázs Moravcsik
Senior citizens
Older people tend to lose the desire to exercise as they get older. This negative energy should not be allowed to take hold, as sitting too much is not recommended for seniors. Walking, Pilates, dancing are all activities that can help prevent unwanted negative effects.
How can we protect our waist and spine?
As already mentioned, sedentary work has a number of adverse health effects on the human body. Among the diseases affecting the musculoskeletal system, this manifests itself in the form of hernia, disc herniation, limited mobility and, of course, severe pain.
Movement built into the agenda To compensate for sedentary work, regular and sustained forms of physical activity built into your daily routine are essential. This is essential because everyday movement gives the muscle energy. If it's difficult to fight the symptoms of sedentary work on your own, it's worth seeking the help of a physiotherapist. Physiotherapists are trained professionals who can help you move the muscles of the body well. And then you need to find a form of exercise that you are happy to do in the long term.
“If we enjoy the movement, we will do it and it will last. It is very important to develop a new habit, this new habit of movement.”
- summarises Dr. Bence Balázs Moravcsik