How a Sedentary Lifestyle Affects Your Health and Brain

It is well known that a sedentary lifestyle (little movement and prolonged sitting) leads to both physical and mental decline. Research shows that prolonged sitting and lack of physical activity can lead to:

Cognitive and Mental Effects:

Reduced blood flow to the brain: Less movement means less oxygen and nutrients to the brain, which can accelerate cognitive decline.
Increased risk of dementia: The risk of neurodegenerative diseases, such as Alzheimer's, can increase.
Reduced neuroplasticity: Movement stimulates the growth of new brain cells and connections, which are essential for memory and learning.
Worsened mood and mental performance: Prolonged sitting can lead to increased stress, depression, and decreased concentration. Additionally, people often experience lower motivation & energy, making them feel sluggish and reducing productivity.

Physical Effects:

Weight gain: Less movement means fewer calories burned, which can lead to weight gain.
Muscle weakness & poor posture: Little movement weakens muscles, especially in the back, legs, and core, which can cause back and neck pain.
Reduced flexibility & stiffness: Prolonged sitting leads to stiff joints and a less flexible posture.
Increased fatigue: Poor circulation and decreased fitness levels lead to lower energy and quicker exhaustion.
Higher risk of health problems: A sedentary lifestyle increases the risk of high blood pressure, type 2 diabetes, and cardiovascular diseases.

The effects of prolonged sitting are even present if you exercise seven to eight hours per week.

Unfortunately, the negative effects of a sedentary lifestyle cannot be fully counteracted by a few hours of exercise each week. It is essential to incorporate regular movement throughout the day.

How can you prevent your employees from experiencing mental and physical decline?

It is important to not only warn employees about the risks but also to offer practical solutions. This applies to both the employee and the employer, who plays a crucial role in fostering a healthy work culture.

Solutions for Employees and Employers:

Meetings: Instead of endless sit-down meetings that we can't seem to eliminate, try organizing walking meetings. This not only promotes circulation but can also boost creativity and productivity. Researchers found that adults who walked for 40 minutes, three times a week, for a year experienced growth in the hippocampus — a region of the brain crucial for spatial memory.
Performance reviews: Make use of walking performance reviews, so employees stay active while receiving feedback.
Team building: Organize sporty outings for the team, such as a group walk, bike ride, or sports activity. This is not only beneficial for health but also strengthens team bonds.
Desk work: Offer standing desks so employees have the option to alternate between sitting and standing, which helps relieve pressure on the back and neck.
Exercise encouragement: Encourage employees to sign up for gym memberships or offer discounts on fitness facilities.
Healthy nutrition: Promote healthy food and drinks at the workplace by offering fresh fruit, for example.
Awareness: Organize a mandatory course on nutrition and movement, where employees become aware of the health risks of a sedentary lifestyle and learn how to make healthy choices.