If you have a desk job with long hours, you are vulnerable to diabetes & cancer; simple tip to counter harmful effects of sitting

Do you have a desk job? Does your work involve sitting for long hours? Do you have a prescribed break routine?

Then it is important that you scroll down ... and read this.

A recent study has observed that sitting for long hours at a stretch can cause irreversible damage to our bodies, and thus it is imperative to take frequent breaks. Researchers in Western's School of Kinesiology have noted that those who often find themselves seated for up to 80 per cent of their workday make themselves vulnerable to potential health risks like Type 2 diabetes, cardiovascular diseases, certain types of cancer, high blood pressure, to increased mortality rates.


The research, recently published in the journal Translational Behavioral Medicine, looked at the fact if granting individuals the flexibility to decide when and how they take breaks from sitting yields favourable results compared to following prescribed strategies.

Madison Hiemstra, a research coordinator at the University of Western Ontario, Canada, says that it's not merely the duration of sitting but also the pattern of sitting throughout the day that plays a crucial role.

According to Hiemstra, office workers are subject to potential harm due to prolonged periods of sitting, which can account for up to 80 per cent.

"It's not just about sitting too much, it's also about the pattern of how you sit throughout the day," Hiemstra said. "Sitting for long, unbroken periods can also add increased risk for negative health outcomes."

Participants were divided into two groups: the 'choice' group, where individuals had the freedom to select their preferred strategies for reducing sitting time, and the 'no choice' group, who received assigned strategies without any say in the matter. In the 'choice' group, participants could either choose from a list of options or have experts recommend strategies to them. In contrast, the 'no choice' group had no control over the selection and were randomly assigned strategies or expert recommendations.

Over a span of four weeks, researchers closely monitored the frequency and duration of breaks participants took from sitting, in addition to the overall time spent sitting, standing, and moving. The goal was to prompt participants to take short breaks lasting two to three minutes every 30 to 45 minutes.

The results revealed a positive trend in both groups, with an increase in the frequency of breaks and a corresponding decrease in total sitting time. It concurred that longer breaks aren't necessary to achieve significant health improvements - instead, shorter breaks can strike the ideal balance between enhancing work productivity and fostering lasting behavioral change.