Is sedentary work really unhealthy?

Sedentary work is a part of everyday life for many Danes—nearly one in five Danes spends more than three-quarters of their working hours in front of a computer. But how dangerous is sedentary work, really? And what can employees and employers do to reduce sedentary work—and, not least, the consequences of many physically inactive hours in front of the screen? You’ll learn more about this in this article.

What is sedentary work?

Sedentary work is defined as maintaining an inactive and fixed posture for extended periods of time. This is not limited to office settings; in hospitals and other institutions, for example, many employees spend a significant portion of their workday at a computer screen.

Sedentary employees tend to have low energy levels, which can lead to a variety of complications. These typically arise from computer work, where one repeats many small movements—for example, when using a mouse and keyboard. If there is no opportunity to vary movements, this typically results in working in positions that can harm the neck, arms, and wrists.

Is sedentary work dangerous?

If you’re generally inactive during the day and also sit in a rigid, poor posture, it can affect your body in several ways.

In general, inactivity reduces daily energy expenditure and contributes to an even more sedentary lifestyle. It increases the risk of obesity, cardiovascular disease, type 2 diabetes, and premature death. Sedentary work is also associated with musculoskeletal problems and pain in the neck and shoulders.

It is estimated that about 30–50% of all adults have experienced pain in their neck and shoulder muscles in recent years. For some, this can lead to chronic neck pain. If there isn’t a proper focus on reducing sedentary work and moving the body daily, it can result in employees taking long-term sick leave.

In short, sedentary work is not good for your health and well-being.

Frequent movement throughout the workday reduces the risks associated with sedentary work

How can you reduce sedentary work?

There are a number of measures that can help prevent discomfort and pain in the neck and shoulders caused by computer work. Employees can take personal steps to address this, such as stretching and exercises, while employers should be responsible for ensuring optimal ergonomic conditions for their employees.

Here's what you can do as an employer:

As an employer, you are required to ensure that employees who spend their workday sitting have equipment that allows them to vary their working positions and movements.

You can do this by designing the workplace in a way that encourages employees to move around throughout the day.

• Include height-adjustable desks so that people can work both standing up and sitting down.
• The chair, monitor, and keyboard should also be adjustable throughout the day.
• Keep wastebaskets, printers, and similar items away from desks—this encourages employees to get up frequently.
• Make "walk and talk" a part of your meeting culture.
• Please appoint an ambassador for active breaks during the workday.

As an employer, it’s important that you set a good example and take the lead in increasing physical activity in the office. That’s why it’s a good idea for you to take the initiative in organizing active breaks.

In addition, proper workplace design is essential for maintaining ergonomics and reducing the risk of pain associated with sedentary work. This encompasses the points mentioned above, but also includes the layout of the computer workstation, where there should be enough space to rest your hands and forearms on the desk surface.

As an employer, you should also consider whether your employees need computer glasses, which can be particularly beneficial if they spend several hours a day in front of a screen.

Here's what you can do as an employee:

As an employee, you should vary your posture and move around as much as possible during the workday. By varying your posture, you avoid sitting in the same position all day, which helps prevent pain and stop it from getting worse.

You should also remember to vary your computer work. Here are some ways you can do that:

• Take breaks from the screen so that both your body and mind can relax.
• Avoid performing repetitive movements while working at the computer for long periods of time.

Pay attention to your body. If you experience frequent fatigue and discomfort, it’s a sign that you need to add more variety to your work routine—if this is the case, you can:

• Take the stairs instead of the elevator.
• Alternate between sitting, standing, and walking while working.
• Introduce walking meetings to your colleagues.

In addition, strength training is particularly effective in preventing and relieving pain in the muscles that are especially strained by sedentary work. It’s important to remember that all physical activity counts—not just fitness.

If you're not really into fitness, here are some suggestions for other ways to stay active in your daily life:

• You can walk or bike to work.
• Take the stairs instead of the elevator.
• Household chores that involve physical activity—such as vacuuming or mopping the floor.
• Gardening

Working from home causes health problems for one in four office workers

During the COVID-19 pandemic, many Danes have temporarily converted their living rooms or kitchens into home offices—and this has had consequences for workplace ergonomics. For about half of Danish employees working from home, the ergonomic benefits of the office do not extend to their living rooms.

This is primarily because very few home offices are set up in an ergonomically sound manner. In many homes, the dining table or kitchen counter is used as a work surface, and work is often done on a laptop, which has a small screen and requires the user to work with their neck bent.

In addition, many people likely sit incorrectly in their chairs, which also cannot be adjusted to the user or set up for changing work positions. Furthermore, it is also rare for the desk to be the right height.

Home offices therefore often involve poor and repetitive working postures, which increase the risk of back, neck, and shoulder pain. As a result, many employees who work from home use equipment that does not comply with the Danish Working Environment Authority’s regulations, and studies show that one in four people who work from home experience physical discomfort.

It's not just the ergonomics of the home office that are lacking

In addition to poor posture, physical activity levels are also typically lower when working from home.

It’s true that in Denmark we generally have good initiatives to promote physical activity in the workplace—whether it’s daily or weekly resistance band workouts or “bike to work” and “stand up at work” campaigns. However, there are fewer opportunities when working from home, and it can be harder to find the motivation to move when you’re sitting alone in your own little bubble at home.

Fortunately, both employers and employees can help prevent ergonomic issues related to working from home—for example:

• Proper monitor settings
• Online training via Teams
• Daily scheduled “walk-and-talk meetings” and “coffee breaks” organized by the office.

Get your workplace ergonomics in order

Are you or any of your colleagues experiencing pain or discomfort at work? Or would you like to take preventive measures before an injury occurs? Acture offers an ergonomic assessment of your workplace. A physical therapist will visit your workplace to adjust workstations to suit each employee and provide advice on exercise during work hours and healthy work and lifestyle habits.

We can also assist with the legally required workplace assessment (APV), which takes into account the physical, social, and psychological aspects of the work environment. Contact us today to learn more.