Sitting for long periods is linked to higher risks of heart disease, type 2 diabetes and early death. Even people who exercise regularly can be affected if they sit for most of the day. The good news is that small, frequent breaks help.
Imagine moving from a busy ward job to a desk-based role in nursing informatics or management. You drive to work, sit for eight hours, drive home and relax on the sofa. Your step count drops by thousands. Your back aches, and you feel sluggish. Your body notices the change.
Why sitting matters
When you sit for long periods, muscles use less sugar from the blood, circulation slows, and calories burned drop. The World Health Organization advises limiting sedentary time and replacing it with physical activity of any intensity.
Easy ways to move more
- Stand up and move for a few minutes every 30 to 60 minutes
- Take phone calls standing or walking
- Use the stairs and walk to colleagues instead of messaging
- Have walking meetings when possible
- Stand during TV adverts or between episodes
- Get off the bus a stop early
But do I need a standing desk?
Not necessarily. Standing still all day has its own problems, such as leg and back aches. What matters most is changing position and moving regularly. Aim for at least 150 minutes of moderate activity a week, as well as breaking up sitting time.
Your next step: Set a reminder on your phone or computer to stand up every 45 minutes tomorrow. Walk, stretch or fetch water each time.
Sources: World Health Organization (Guidelines on physical activity and sedentary behaviour, 2020), NHS (Why we should sit less), US Centers for Disease Control and Prevention. This guide is for general information and does not replace advice from your own nurse, doctor or physiotherapist.
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