Is Too Much Sitting Making You Unproductive?

By now, most of us have heard that “sitting is the new smoking.” Plenty of studies have shown that the more you sit during the day, whether it’s at your office or at home in front of the TV, the higher your risk for chronic disease and mortality. Increased physical activity reduces these risks, builds and preserves lean muscle mass, and promotes weight loss and weight maintenance.

But what if you are too busy during the day to fit in exercise? One might think that the longer you are sitting at your computer instead of doing exercises or taking walking breaks, the more work you can get done. However, one recent study challenged this theory and examined whether how much you sit affects your productivity level and overall mood.

Employees from four different Spanish universities completed a survey that included questions on several socio-demographic variables, such as gender, age and weight, as well as self-reported sitting time, physical activity (PA) level, mental well-being and work productivity over a seven-day period. The employees were split into three categories: low, moderate or high physical activity level. Specific assessment tools were used to analyze these reports.

This study found that higher levels of physical activity were associated with better reports of overall mental well-being and the least amount of lost work productivity. The study also measured the association between higher body mass index (BMI) and work performance losses. Those with a higher BMI had more difficulty achieving work-related demands, performing cognitive tasks and interacting with other employees. Researchers also found that increased sitting time over the weekend and while commuting was associated with lower mental well-being and decreased productivity. Another finding to note with regard to sitting time is that women were more likely to report a low state of mental well-being than men.

Bottom Line: If you find it difficult to stay on task at work, one solution is to get moving! Take the initiative to break up the amount of time you spend sitting. If you work in an office setting, find out if obtaining a standing desk is an option. Build time into your calendar to take stretch breaks or go for a short walk. Finding time over the weekend to engage in physical activity will also benefit your mood and productivity for the week ahead.

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