How to counteract sedentary behaviour? It all starts with movement at the workplace.

Sedentary behaviour at work and levers for action – key elements

• Prolonged sitting is an underestimated health risk, yet it is often omnipresent at the workplace.
• A sedentary lifestyle has negative effects on the physical and mental health of employees.
• It is just as important to take breaks from sitting as it is to exercise. One does not compensate for the other.
• Companies have a key role to play in creating an environment where movement becomes normal and motivating.
• With good vision and communication, companies can easily encourage their teams and give them simple tips and/or creative ideas on how to move more and better.

Sedentary behaviour at work: the silent threat in the office

In many companies, sitting is the default position for the working day. The average office worker spends eight to ten hours a day sitting.

If we add commuting time, dinner, and time spent watching television or using a smartphone, the total quickly adds up to 12 hours or more per 24-hour period.

This behavior, known as “sedentary behavior,” poses a real health risk that often goes unnoticed.

Excessive sitting at work leads to fatigue, poor posture, and decreased physical wellbeing. Over time, the negative impact carries over to work performance, motivation, and productivity.

Sciensano data shows that the percentage of adults complying with the WHO recommendation of at least 150 minutes of moderate exercise per week has barely changed: 76.5% in 2014 compared to 75.4% in 2022–2023.

But the most worrying thing is that even those who follow this recommendation are still putting their health at risk if they spend most of the rest of the day sitting down…

In other words, an hour of exercise does not compensate for a sedentary lifestyle, just as a smoothie does not neutralize an unhealthy meal.

But why is prolonged sitting a problem?

The effects of prolonged sitting on the body and mind of workers

A growing number of studies confirm that prolonged sitting poses significant health risks and can therefore certainly be considered an occupational hazard in the workplace.

Blood circulation slows down

Lack of muscle activity—especially in the legs—reduces venous return to the heart. This increases the risk of poor circulation, water retention, varicose veins, and, in the most severe cases, deep vein thrombosis.

A study shows that adults who spend more than eight hours a day sitting are up to 147% more likely to develop cardiovascular problems than those who sit for less than four hours a day.

At the same time, metabolism slows down

When major muscle groups are at rest, less glucose is absorbed into the bloodstream. This leads to temporary insulin resistance and increases the risk of developing type 2 diabetes and obesity.

Simply taking a few minutes’ break every hour to walk around can significantly improve blood glucose levels.

Triglycerides and cholesterol are also better regulated in people who give up their habit of sitting down.

Muscular and skeletal issues such as back, neck, and shoulder pain

The following factors often create a vicious circle:

• lack of movement causes insufficient blood circulation
• prolonged sitting in the same position causes tension
• stress and poor posture at work lead to muscle strain
• underdeveloped muscles promote poor sitting posture and put more strain on the joints

But these are issues that can be addressed. Through preventive and balancing methods during the working day itself. This requires awareness and a supportive corporate culture!

In addition, the mental effects of prolonged sitting are often underestimated

In addition to these physical health risks, it is becoming increasingly clear that excessive sedentary behavior is associated with an increased risk of mental health problems, such as depression.

Less exercise means less oxygen to the brain, which translates into reduced concentration, increased mental fatigue, and greater susceptibility to stress.

Neurophysiological research also shows that the production of BDNF—an essential brain protein associated with memory, learning ability, and emotional stability—decreases in cases of chronic sedentary behavior.

Why exercising after work is often not enough

Sedentary behavior therefore involves a form of passive constraint that has profound effects on almost every system in the human body and leads to serious health problems.

A study shows that prolonged sitting increases the risk of these conditions, even in people who exercise regularly. The damage is therefore not simply repaired by a moment of exercise after the working day.

A sedentary lifestyle therefore has real consequences for long-term health and requires a structural change in behavior to reduce its impact.

From awareness to action: interruption is crucial

The key concept in the story of sedentary behavior at work is interruption. It is not only the total number of minutes of movement per day that counts, but also how often prolonged sitting is interrupted.

Getting up, moving around, or changing position regularly

• stimulates circulation
• activates muscles
• and reduces the risk of pain such as lower back pain and neck pain.

Research conducted by the Flemish Institute for Healthy Living shows that even a short break of 2 to 3 minutes every half hour brings significant benefits.

These “movement breaks”—short, simple activities such as stretching, walking, or climbing stairs—make a difference in the long term.

The traditional idea that one vigorous exercise session per week is sufficient therefore does not hold water. Structural behavioral change in the workplace begins with facilitating frequent micro-movements.

The workplace as a lever: what companies can do

Breaking sedentary habits requires more than individual motivation. It is a systemic problem that requires systemic solutions—supported by human resources, management, and the teams.

Companies can make a difference by designing the work environment in such a way that exercise becomes logical, normal, and achievable.

The role of HR and managers

Human resources departments play a crucial role in the transition to a more active work culture.

They are close to both policy and practice, and can drive change through

• wellbeing programs
• internal communication
• and training.

It is important that the subject is not limited to
a one-off information session
or a yoga or Pilates class,
but that it is integrated into daily activities.

The behavior of managers is also decisive. When they themselves organize walking meetings or standing meetings, movement acquires a legitimacy that is a source of inspiration.

When a team leader decides that they need to get up regularly or schedules short breaks between meetings, it creates a space where others can do the same.

In addition to facilitating workplace adjustments, HR can also provide objective ergonomic assessments.

Design plays an important role in this regard

• open spaces that encourage movement
• adjustable sit-stand desks that are used correctly
• interactive screens with exercise videos
• printers or coffee machines that are just far enough away to encourage movement
• inspiring and motivational posters at key points
• an indoor space dedicated to wellbeing, hosting various weekly exercise classes or health-related workshops
• etc.

Every company can start from where it is and discuss as a team the changes that need to be made. These changes can be simple and inexpensive at first.

Involving teams is essential to gaining their support.

By involving them, management can, for example, explain why it is currently not possible to transform the entire workspace for budgetary reasons. But in the meantime, real actions and simple changes can already be put in place to reduce sedentary behaviour.

These infrastructure initiatives will be particularly useful during the winter months, when it is dark, wet, and cold, and people are even less motivated to exercise than when the warm weather returns.

Integrate movement into corporate culture through various initiatives

Some examples for inspiration against sedentary behaviour at work

• group stretching moments in the morning to set the tone for the day, for example in the form of short 25-minute digital sessions.
• challenges, such as stair climbing days or cycling days. During these events, employees are challenged to move as much as possible.
• step competitions to achieve the highest number of steps with points per team, for even more friendly competition.
• standing meetings
• walks during lunch
  
  
• an annual “non-sedentary week” during which experts are invited to speak. This encourages teams to take a fresh look at their behavior and make improvements.

Furthermore, the influence and encouragement of an enthusiastic colleague on the rest of the team cannot be underestimated. A reward system further enhances the effectiveness of the initiative.

The team that takes the most steps, for example in December, wins a healthy lunch, a chair massage, or a workshop of their choice. In this way, teams and colleagues can also encourage each other, making the friendly competition even more engaging.

These simple examples illustrate how creativity and commitment can lead to tangible results. None of these initiatives require significant investment.

They only require:

• first, a vision, a corporate culture where we voluntarily and actively choose to put health first;
• second, coordination and effective communication to promote this initiative and gain the support of teams.

To sum up: exercise, a shared responsibility in the workplace

Sitting is still the dominant posture in the workplace today. But change is possible.

Companies that manage to structurally integrate physical exercise into their culture don’t just gain in terms of health.

Implementing initiatives such as standing meetings, regular mini-stretching sessions, or weekly Pilates classes can create a new dynamic within teams.

This will transform the energy of collaboration and bonding within teams, with a tangible impact on engagement and performance.

So where to start?

By a first step: both literally and figuratively.

Sustainable solutions exist, tailored to each team. Whether it’s just a few gentle movements or comprehensive wellbeing programs, there is a wide variety of options available for those willing to take the time to explore them.

Curious to find out how your company can tackle
the issue of sedentary behavior at work in a sustainable way?

Contact us.

We would be delighted to share our expertise
and co-create a more active work culture with you.