An international study has cast light on the significant health risks associated with prolonged sitting at work. 

The research, tracking nearly half a million individuals over 13 years, shows a stark increase in the risk of mortality and heart disease due to excessive sitting. 

However, it suggests that even a modest increase in physical activity can mitigate these risks.

The study, encompassing 481,000 participants, found that individuals who spend the majority of their workday seated face a 16 per cent higher risk of all-cause mortality and a 34 per cent higher risk of cardiovascular disease compared to their more active counterparts. 

These findings persist even after adjustments for factors such as age, sex, education, smoking habits, alcohol consumption, and body mass index.

But importantly, the research reveals that the adverse effects of sitting can be significantly reduced by incorporating 15 to 30 minutes of physical activity into one's daily routine. 

This level of exercise was shown to bring the risk of death down to levels comparable to those who spend most of their workday on their feet but do not engage in physical activity outside of work.

The implications of this study are profound, especially in light of the World Health Organization's 2020 guidelines, which for the first time recommended reducing sedentary behaviour due to its health consequences. 

For those who predominantly sit at work, alternating between sitting and standing or ensuring they partake in leisure-time physical activity (LTPA) can be effective strategies.

The study points out that achieving a personal activity intelligence (PAI) score greater than 100 can also help counteract the negative effects of occupational sitting.

The study says that recognising the harms associated with prolonged sitting and promoting changes in the workplace could help society shift away from this detrimental norm, echoing past efforts to de-normalise smoking. 

More details are accessible here.