As techs gradually make inroads into the workplace, numerous professions now demand employees to spend considerable time sitting, which substantially diminishes the physical activities of many and poses health risks, GERALDINE AKUTU writes.
In the modern workplace, many professions demand that employees spend long hours sitting. If workers in these occupations do not actively engage in exercise outside their work hours, they become increasingly vulnerable to obesity and its associated health risks.
Research has consistently shown that prolonged sitting, whether at a desk, behind a wheel or in front of a television, can negatively impact overall health, contributing to weight gain and chronic diseases.
Obesity is a growing public health concern, and according to registered dietitian nutritionist (RDN), Rosemary Omogbai, this is characterised by excessive fat accumulation in the body, leading to an increased risk of medical conditions and premature death.
It is classified as a non-communicable disease (NCD) and is determined by a body mass index (BMI) of 30 kg/m² or higher. The primary cause of obesity is an energy imbalance, where the number of calories consumed exceeds the number of calories burned. Several factors contribute to this imbalance, including lifestyle, environment, and genetics.
She said: “One of the most significant lifestyle factors linked to obesity is prolonged sitting. Omogbai explains that people who spend long hours sitting without incorporating physical movement into their routines are at a higher risk of becoming overweight or obese.
When individuals remain sedentary for extended periods, their caloric expenditure decreases, leading to fat accumulation, particularly around the waist. This problem is worsened when prolonged sitting is coupled with a high-calorie diet. In addition, excessive sitting disrupts normal metabolic processes, alters the body’s ability to regulate blood sugar levels, and increases the likelihood of developing insulin resistance, which is a precursor to type 2 diabetes, she explained.
“Beyond prolonged sitting, other factors also contribute to obesity. These include unhealthy eating habits, insufficient sleep, high-stress levels, certain medical conditions (such as hypothyroidism and polycystic ovarian syndrome), genetic predisposition, specific medications, and environmental influences. The consequences of obesity are severe, increasing the risk of heart disease, high blood pressure, high cholesterol, liver disease, osteoarthritis, gallbladder disease and certain cancers such as breast, colon, and endometrial cancer. Obesity can also lead to sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, further impacting overall health and quality of life.
“Given the serious health risks associated with obesity, both employees and employers must take proactive steps to minimise the impact of prolonged sitting. Office workers spend approximately two-thirds of their workday sitting, often in bouts that last at least 30 minutes at a time. This routine must be adjusted to incorporate healthy habits that promote movement and better nutrition.”
The nutritionist, who works at Ifako-Ijaiye General Hospital, emphasised that dietary modifications and increased physical activity are essential to preventing and managing obesity. A balanced diet that includes fruits, vegetables, whole grains, legumes and lean proteins can significantly improve health. She recommends avoiding processed foods, trans fats, added sugars and high-sodium meals, as they contribute to weight gain and chronic illnesses. Hydration is also crucial, drinking plenty of water while avoiding sugary drinks and excessive alcohol consumption can aid metabolism and overall well-being, she said
To counteract the effects of prolonged sitting, Omogbai advised incorporating simple movement strategies into daily routines. These include taking the stairs instead of the elevator whenever possible and walking up escalators rather than standing still.
Others are setting reminders to stand and stretch every 30 minutes, using a standing desk or placing a laptop on an elevated surface to encourage standing while working.
By making conscious efforts to integrate physical activity into daily routines and adopting healthier eating habits, employees can significantly reduce the risk of obesity-related diseases. Employers can also play a role by creating workplace policies that promote health, such as providing ergonomic workspaces, encouraging movement breaks and offering healthier food options in office cafeterias, she advised.
