Background information for the BOK Step-by-Step Guide
This background information can also be used within your organisation to inform employees and build support among both management and employees.
Why is prolonged sitting unhealthy?
When we sit, our bodies use very little energy. Sitting, or sedentary behaviour, refers to waking activities performed while sitting, reclining or lying down that require no more than one and a half times the amount of energy used at rest.
Sitting poses a health risk when people sit for prolonged periods without active breaks, or spend a large proportion of the day sitting. The exact threshold is not yet clear, but the risks increase rapidly at around eight to nine hours of sitting per day.
An inactive lifestyle, involving a lot of sitting and little physical activity throughout the day, is associated with health risks. The risks of prolonged sitting are also greater among people who are not physically active. Research by the Health Council of the Netherlands shows that sitting for more than 8 hours a day is associated with a 74% higher risk of cardiovascular disease and a 27% higher risk of premature death compared with sitting for less than 4 hours a day. Prolonged sitting has also been shown to increase the risk of metabolic syndrome, type 2 diabetes, certain types of cancer and symptoms of depression.
Prolonged sitting slows down blood circulation and bodily processes, which can eventually contribute to the health conditions mentioned above. Being more active engages your muscles again, increases blood flow and provides immediate health benefits.
What are the benefits of sitting less and being more active at work?
TNO conducted a scoping review of scientific studies and identified the common findings across these studies.
The review focused on the following interventions:
- Multicomponent interventions aimed at reducing and breaking up prolonged sitting at work, including physical activity interventions, workplace adaptations such as sit-stand desks, activity-friendly work environments, taking (micro)breaks, health information and coaching.
The studies showed the following general findings:
- Multicomponent interventions, particularly those that include a physical activity component, are effective in reducing total sitting time and increasing physical activity, such as taking more steps, using the stairs more often, active commuting and taking breaks more frequently.
- Multicomponent interventions appear to have a greater effect on reducing BMI, body weight and body fat percentage than single-component interventions.
- Multicomponent interventions, combining physical activity interventions and/or motivational or educational programmes aimed at reducing sitting and increasing physical activity, do not show a consistently positive effect on productivity, job satisfaction or task performance. These outcomes either improve or remain unchanged, with no negative effect.
- Physical activity interventions may improve mood and mental well-being, including stress, although the evidence is not strong.
- Multicomponent interventions have either a positive effect or no effect on biochemical and physiological outcomes such as blood glucose, blood pressure, heart rate and cholesterol. In other words, no negative effects have been identified, but there is no consistently positive effect either.
- There is no evidence that multicomponent interventions reduce musculoskeletal complaints or have an effect on sickness absence, presenteeism, cost-effectiveness or return on investment.
General guidelines
Physical activity guidelines for adults
(Health Council of the Netherlands, 2017)
The Health Council of the Netherlands has developed guidelines for sufficient physical activity to reduce health risks. These are consistent with the guidelines recommended by the World Health Organization (WHO):
- Engage in at least 150–300 minutes of moderate- to vigorous-intensity physical activity per week, spread over several days, such as brisk walking or cycling.
- Do muscle- and bone-strengthening activities at least twice a week, involving the major muscle groups, such as repeated squats or wall push-ups.
- Avoid prolonged sitting. Alternate between sitting, standing and moving as often as possible throughout the day to prevent long periods of uninterrupted sitting and reduce total sitting time. Try to replace sitting with physical activity.
How often and when should you take a break from sitting?
Ideally, interrupt sitting every half hour by standing up, walking or moving in another way. This activates the muscles and stimulates blood circulation. Moving for 2 to 3 minutes every half hour provides physical, mental and behavioural benefits and can help maintain or even improve perceived work productivity.
Please note that standing work should also be sufficiently alternated with sitting and moving. Do not work standing up for more than one hour continuously or for more than four hours in total per working day.
More information & examples
Background information about prolonged sitting and physical activity
Practical information & examples
Useful tools for work health & safety and behavioral change
- Risk Assessment and Evaluation ( RI&E)
- TNO – Aanpak: keuzewijzer gedragsinterventies – Gezond en veilig gedrag (NL)
- TNO – Sit Less and Move More at Work Checklist
- RIVM – Praktische lessen voor het invoeren van een integrale aanpak op het werk (NL)
- Fontys sport en bewegen – Vitaliteitprogramma’s: zelf aan de slag met vitaliteit in je organisatie(NL)