The Hidden Risks of Prolonged Sitting: How to Combat the Effects of Sedentary Work

Written by: Carson Choi
Onsite Injury Prevention Specialist, Bodycare Workplace Solutions

Let’s face it, sitting all day sounds harmless. In fact, for many of us, it’s just part of the job. But as a physiotherapist working onsite with organisations across a range of industries, I can tell you this: sitting is quietly becoming one of the biggest threats to workplace health.

Day in and day out, I see smart, capable people dealing with back pain, neck tension, and fatigue – not because they did something wrong, but because they stayed still for too long. It’s sneaky. It’s silent. And it’s costing us more than we realise.

Sedentary Doesn’t Mean Safe

You might be surprised to know that sitting too much is now recognised as a major health risk.

📊 Here are the facts:

1. Most Australians sit too much
   Nearly 70% of Australian adults sit for more than 7 hours a day on workdays, and 1 in 3 exceed 10 hours. This places them at significantly higher risk of chronic disease and early death – even if they exercise. (AIHW, 2021).
2. Work-related body stress is the top injury cause
   In 2021-22, over 497,000 Australians reported a work-related injury or illness. The most common cause? Body stressing – from poor posture, static sitting, and repetitive tasks. (ABS, 2022)
3. Cardiovascular Risks of Sedentary Lifestyle

Workers who sit for more than 8 hours a day without physical activity have a 52% increased risk of dying from cardiovascular disease, even if they’re otherwise healthy (Harvard Gazette, 2024).

But beyond the scary stats, here’s what I regularly observe onsite:

• Team members needing regular physio for tight hip and sore backs
• Staff reporting tension headaches and neck strain
• Increased fatigue and disengagement over the course of the day
• Reduced productivity and longer recovery times after work hours

It’s not just about the spine. It’s about the whole system slowing down – circulation, flexibility, mental clarity, and more.

What Can Be Done?

Luckily, combating these issues doesn’t require a gym membership or a complete lifestyle overhaul.

The solution is actually much simpler: small, consistent movement throughout the day.

Here’s what I recommend to my clients, no matter the setting:

• Stand up every 30 minutes – Even for just 60 seconds. It resets posture and boosts blood flow.
• Change your sitting position frequently – There’s no perfect posture. The best one is your next one.
• Use prompts – Set reminders, link stretches to tasks (e.g., stretch after sending an email), or use visual cues like standing during phone calls.
• Take intentional movement breaks – And that’s where the stretch program below can help.

Why This Matters for Health and Safety Leaders

Prolonged sitting isn’t just a worker health issue, it’s a safety, productivity, and risk management issue.

From a workplace health and safety perspective, sedentary roles contribute to:

• Higher incidence of musculoskeletal disorders
• Increased claims and injury-related absenteeism
• Lower engagement and morale

Proactive movement strategies reduce these risks and show leadership in health and safety compliance. Encouraging regular microbreaks, stretches, and movement education is an investment for both worker and business health.

What can you do as a leader to encourage more movement breaks?

“Safety culture” isn’t just PPE and hazard logs – movement matters, too.

Here’s how safety leaders and managers can help:

• Encourage walking meetings or standing huddles
• Allow time for daily microbreaks or stretch sessions
• Include movement strategies in onboarding or toolbox talks
• Lead by example – if leaders move, teams follow

The Bottom Line

As injury prevention specialists, we often say: movement is medicine – and that holds true here. These stretches, while simple, have helped countless clients of mine reduce discomfort, restore mobility, and avoid longer-term issues.

Sitting isn’t inherently harmful. It’s the prolonged stillness that gets us. So, if you or anyone in your team spends most of the day seated, it’s important to remember: our bodies are built to move.

Encourage regular movement, make stretching part of the daily routine, and foster a workplace culture that values physical wellbeing just as much as productivity.

5-Minute Stretch Routine to Combat the Effects of Prolonged Sitting (and Stillness)

Designed for workers in seated roles – whether at a desk, a workstation, or behind the wheel. No equipment needed. Just your body, your chair, and five minutes.

This simple, five-minute stretching circuit is designed to counteract the effects of prolonged sitting. It targets common areas of tension such as the hips, spine, chest, and neck. They’re safe, effective, and evidence-informed.

Total time: 5 minutes
Frequency: 1-2x per day

Note: These stretches are gentle and safe for most people. If you experience pain, dizziness, or discomfort, stop and consult your onsite injury prevention specialist.

References

• Physical activity across the life stages, Table of contents. (2018, July 20). Australian Institute of Health and Welfare. https://www.aihw.gov.au/reports/physical-activity/physical-activity-across-the-life-stages
• Australian Bureau of Statistics. (2023, February 15). Work-related injuries. Www.abs.gov.au. https://www.abs.gov.au/statistics/labour/earnings-and-working-conditions/work-related-injuries/latest-release
• MGB Communications. (2024, November 18). Too much sitting hurts the heart. Harvard Gazette. http://news.harvard.edu/gazette/story/2024/11/study-finds-too-much-sitting-hurts-the-heart/