The best attitude is the next one!

We may not always think about it, but we sit far too much.

Not just at school or work, but also when we're on the go. We're in the car or on the train, and in our free time we play on the computer, go to the cinema, or read a book. A new trend seems to have emerged: we're sitting still for too long. This new trend is sedentary behavior.

A Flemish study using objective measurements shows that Flemish adults are sedentary for an average of 8.3 hours per day. This represents 57% of their daily time. Adult men are sedentary for an average of 8.7 hours per day (59% of their daily time), and adult women are sedentary for an average of 8.1 hours per day (56% of their daily time).

After nutrition and exercise, sedentary behavior is the newest theme in the active food triangle. At the end of 2011, together with the expert group "active food triangle," the recommendations for sedentary behavior were placed in the residual group of the active food triangle (VIGeZ). In 2012, these recommendations were also adopted by Eetexpert vzw in a Flemish consensus document for healthcare providers.

What is Sedentary Behavior?

Sedentary behavior is characterized and differentiated by lower energy expenditure compared to physical activity. Sedentary behavior, or prolonged sitting, is anything you do while lying down or sitting that uses very little energy. Sleeping is not considered sedentary.

Some examples of sedentary behavior:

• sitting still at school
• sitting at your desk at work
• sitting in the car
• working in front of a screen

Screen time or screen time refers to all activities that require a screen, such as:

• watching TV
• working on the computer
• gaming
• using a tablet or smartphone

What are the consequences of sedentary behavior?

Research shows that sedentary behavior is associated with:

Children

• overweight and obesity
• various risk factors of the metabolic syndrome
• lower cardiovascular fitness

Adults

• higher Body Mass Index
• the metabolic syndrome and various risk factors of the metabolic syndrome
• various forms of cancer
• cardiovascular diseases
• type 2 diabetes
• muscle and joint complaints
• a higher mortality rate

The association between sedentary behavior and physical health has been studied more often than the association between sedentary behavior and mental well-being. However, for both, we see many correlations; the cause-and-effect relationship is more difficult to demonstrate. To explore the cause-and-effect relationship more thoroughly, longitudinal research is needed. In children, adolescents, and adults, sedentary behavior also shows an association with lower mental well-being.

Can I compensate for sedentary behavior by exercising?

Sedentary behavior doesn't necessarily mean too little physical activity: "sedentary" and "physically inactive" are not synonyms. "Sedentary behavior" refers more to sitting or lying down for long periods of time with low energy expenditure as a daily lifestyle, while "physical inactivity" refers to too little physical activity or not meeting the "exercise standard." This means, for example, that a child who does meet the exercise standard  meets the requirements of moderate-intensity play by playing 60 minutes a day, but who otherwise spends most of the day sitting, can still have a sedentary lifestyle.

Unfortunately, sedentary behavior can't be reversed; research shows that the negative effects of prolonged sitting can't be offset by a bit of exercise afterward. Therefore, even people who exercise sufficiently according to the recommendations (or "exercise standards") experience negative health effects if they spend large portions of the day sedentary.

What is healthy sitting behavior?

Understanding the factors associated with sedentary behavior is crucial. Only then can you understand and change this behavior.

A healthy day consists of a healthy mix of sitting, standing, and moving. If you move enough, you have a lower risk of cancer, dementia, cardiovascular disease, and type 2 diabetes, and research shows that regular exercise strengthens your immune system against infectious diseases. No small feat during the coronavirus pandemic! It actually offers a wealth of benefits.

In addition, exercise contributes to

• better concentration and better memory
• better blood pressure
• a healthier weight
• a better night's sleep
• less chance of depression and anxiety: you feel better about yourself
• a longer independent and high-quality life.

The most recent recommendations on sedentary behavior recommend not only limiting total sedentary time but also regularly interrupting prolonged periods of sedentary behavior (every 20 to 30 minutes). For young people, there are additional recommendations on limiting daily screen time. Children and adolescents are advised to limit screen time during leisure time to a maximum of two hours per day. These recommendations are included in the active food pyramid for Flanders.

Why is movement necessary when sitting?

Research continues to show that sitting positions that maintained the natural shape of the spine and that looked comfortable and/or relaxed without excessive muscle tension were often considered beneficial. 

The AEVS guidelines also start with the first point that dynamics in sitting are important

Strive for natural dynamics while sitting as much as possible; this has a positive impact on functioning and increases independence. Also, seek a compromise between seating quality and functionality. The more serious the seating problem, the more likely it is that the solution should be optimized for seating quality.

Sitting too much prevents sufficient blood from circulating through the body. Besides oxygen, blood also provides many beneficial nutrients to all organs. Insufficient exercise leads to a reduced oxygen supply, one of the reasons why you start to feel drowsy after sitting for long periods.

Our blood contains a substance called lipoprotein lipase (LPL). This enzyme breaks down fats in the blood. When we sit too much, our bodies produce less of this substance, meaning we burn much less fat. With all those office treats, it's not an ideal situation.

We already know that insufficient exercise leads to a reduced oxygen supply in our bodies. This means less blood and oxygen reaches the brain.

Working hard to get that work done can actually be counterproductive. It actually causes your brain to function less effectively, resulting in difficulty concentrating and reduced productivity.

When sedentary behavior is replaced or interrupted by standing or walking, several physiological mechanisms appear to be activated that reduce the health risks associated with sedentary behavior. Standing and walking occur thanks to the contraction of large muscle groups. Such muscle contractions are absent during prolonged sitting. This negatively impacts the body's metabolic processes (fat breakdown is inhibited), which can lead to the health risks described in the previous chapter.

What can I do to break sedentary behavior?

To prevent cancer and other chronic diseases, it's important to exercise moderately intensely for at least 30 minutes every day and to avoid sitting for long periods of time (whether wobbly or not). Even better is to exercise for an hour every day.

Sit less and move more.

Break up long periods of sitting regularly by standing up or taking a walk. You'll soon notice: it feels good!

Proceed step by step

Start by standing up and walking regularly – every half hour if possible.  Don't get much exercise? Gradually introduce more movement into your life. Because every little bit of exercise is better than none. For example, try moving a few minutes more every day, at your own pace.

Choose achievable goals.

Every step forward toward health recommendations is a victory. Don't give up if you experience a setback.  The first steps are difficult, and so is perseverance. So, think of a reward for yourself that aligns with your healthy lifestyle. For example, plan a fun trip with family or friends. Give yourself a pat on the back after a healthy day. And above all, choose something you enjoy doing; this will keep you more motivated.

Go for a healthy mix every day

Make it a habit to alternate between sitting, standing, and moving every day. Try to move lightly during your tasks for most of the day, for example, by walking at work. Also, do a bit of moderate-intensity exercise every day, for example, by cycling (or even e-bike) to work. Add in a weekly dose of high-intensity exercise, perhaps a workout? Then you're playing your health card to the fullest. Don't forget to train and strengthen your muscles weekly as well.

Vary where you move and sit less and adapt your environment

Keep an eye out for opportunities to sit less and move more. Don't limit it to your free time, but also consider it when you're on the go, at home, at your desk, or at school. Arrange your environment so that you reach for the healthy option first. And make it harder for yourself to choose the less healthy option. You can "encourage" less sitting and more movement. For example, put your walking shoes and jacket at the front of the closet so you're less likely to slip out of them on the day of your walk.

For other handy gadgets and tools to encourage exercise, you can consider:

• Installing sit-stand desks
• Using a portable desk bike
• Use of pedometer
• TV/PC time monitoring device alarm set
• Dynamic office chair
• Tools

What influence does an office chair have on sedentary behavior?

There's a wide range of office chairs available, and they're only truly ergonomic if they can be adjusted to your body's needs. But which office chair is best suited to combat sedentary behavior? A good office chair encourages movement, as dynamic sitting is healthier. We've noticed that many users fix their chair instead of moving it. We believe this is largely due to incorrect adjustment of the resistance, or simply not knowing how to adjust it at all. We completely understand that you don't want to feel unsafe: it feels like you're falling backward when you lean against your backrest. In that case, definitely increase the resistance, but don't eliminate the movement!  Because even very small movements are much better than none at all. That's why we provide extensive instructions when you first use the chair. And if you don't feel like moving, you can temporarily switch it off.

The office chairs in our showroom are selected for their individual adjustability and can be adjusted to encourage frequent movement and change of posture. This distributes the load on your spine: you alternately load your intervertebral discs and promote their rehydration. You stimulate blood flow to your tissues. You also exercise your muscles and prevent tension and shortening.

Office chairs come with various types of mechanisms that encourage movement. You'll need to determine which mechanism best suits your personal preferences and working style.

FreeFloat mechanism:

The Free Float mechanism allows the seat to tilt forward independently of the backrest.

The chair also tilts more easily. This allows you to work very actively with a forward-tilted seat. Your pelvic muscles then take over the function of the backrest. This automatically increases the angle between your stomach and legs, which in turn provides extra blood circulation.

Synchronous mechanism:

The synchronous mechanism, in which the seat moves in a fixed ratio to the backrest, is the most commonly used. The tilt occurs when the system is disengaged. This is when the chair is no longer in its "fixed" position. The movement of the back is greater than that of the seat. The ratio is usually 1:2 or 1:3. This mechanism therefore provides optimal support in any position. Your back and thighs are always ergonomically supported. Another advantage of the synchronous mechanism is that the chair always provides the correct counter-pressure, because the resistance can be adjusted to the user's body weight.

Ergo Balance technology:

• Prevents or can reduce back, neck and shoulder complaints
• Can prevent or even resolve lower back pain
• A dynamic sitting position trains your back muscles
• Ensures improved blood circulation and metabolism
• Relieves the spine and intervertebral discs
• Improves the load-bearing capacity of the intervertebral discs
• Optimize your sitting posture with adjustable support
• 100% freedom of movement

If you're serious about your own health and/or that of your employees, dynamic seating is essential. An office chair is highly personal and should therefore be easily adjustable for a wide variety of people.

What influence does a lounge chair or recliner have on sedentary behavior?

A good armchair with active seating comfort allows for comfortable movement and adapts to your position. Alternate between sitting upright and with your legs raised, and the armchair follows your movements. Subtle rocking movements enhance the feeling of complete balance. These movements often make the difference between a good armchair and a fantastic one. When the occasion calls for a regular sofa, you can easily lock the function to stop the movement.

The chair adapts its seat and backrest to your movements, in perfect harmony with your body.

Other ways to get extra exercise

Exercise ball

The ABS Powerball can be used as a sitting ball to encourage an active, ergonomic sitting position.  The main advantage of a sitting ball lies in its movement. This creates small pressure differences in the intervertebral disc, which keeps the nutritional mechanism functioning.

Seating wedge

Sitting on the Togu Dynair Comfort Ball Cushion increases instability, which trains your spine and back muscles. Because you're constantly engaging your back muscles while sitting on the Togu Ball Cushion, they become stronger. Your vertebrae also remain in constant motion, thus exercising them. You can increase or decrease the pressure exerted by the cushion as needed. The Togu Dynair Comfort Ball Cushion improves your sitting posture. It's therefore ideal for people who sit a lot, helping to keep their bodies supple and fit.

Sit-stand desk

But it's even better to break up your sitting habits and occasionally work standing up. We especially strive for variety. At Sit & Sleep, you'll find fully customized desks, and we're happy to use a belly recess for wonderful arm support.