By Dr Phang Zi Hao

For many working adults, a busy day often means spending hours in front of a computer screen, attending virtual meetings, replying to emails, and commuting between destinations.

Once work is over, screen time frequently continues through social media, online entertainment, or mobile devices.

While these habits have become an accepted part of modern life, they have also contributed to a growing health concern that often goes unnoticed: prolonged sitting.

According to the World Health Organisation (WHO), nearly 1.8 billion adults worldwide do not achieve recommended levels of physical activity.

As technology continues to shape the way we work and live, many people are spending more time sitting than ever before.

The new reality: sitting more than ever

The shift is particularly evident in today's workplace. Hybrid work arrangements, desk-based jobs, virtual meetings, and increased screen dependence have significantly reduced the amount of movement built into our daily routines.

Studies suggest that office workers may spend more than seven hours each day seated, with some desk-based employees remaining sedentary for up to 80 per cent of their working hours.

While sitting itself is not inherently harmful, remaining inactive for prolonged periods can affect multiple aspects of health.

More than just back and neck pain

From an orthopaedic perspective, one of the most visible consequences is the strain placed on muscles, joints, and posture.

Many individuals experience neck tension, shoulder stiffness, lower back pain, and muscle tightness after spending extended periods at a desk.

Over time, poor sitting habits can contribute to postural imbalances and chronic musculoskeletal discomfort that affect daily activities and overall quality of life.

However, the effects of prolonged sitting extend far beyond aches and pains.

The human body is designed for movement. Regular movement helps maintain healthy circulation, supports metabolism, and keeps muscles and joints functioning optimally.

When physical activity is reduced for extended periods, these systems become less efficient.

Research has linked prolonged sedentary behaviour with an increased risk of obesity, metabolic syndrome, hypertension, cardiovascular disease, and Type 2 diabetes.

Reduced movement may also contribute to declining mobility as people age, making it harder to maintain independence and physical function later in life.

Can exercise offset a sedentary lifestyle?

One common misconception is that occasional exercise is enough to completely counteract the effects of prolonged sitting.

While regular exercise remains one of the most important contributors to good health, it does not necessarily eliminate the risks associated with spending most of the day sedentary.

Someone who goes to the gym after work may still experience the effects of prolonged inactivity if they spend the rest of the day sitting with minimal movement.

This is why health experts increasingly emphasise the importance of reducing sedentary time throughout the day, rather than focusing solely on exercise sessions.

Recognising the warning signs

Another concern is that many people dismiss early symptoms as a normal consequence of work or ageing.

Occasional stiffness after a long day may not be unusual. However, persistent neck or back pain, recurring headaches, numbness or tingling in the limbs, ongoing fatigue, or reduced mobility should not be ignored.

These symptoms may indicate underlying issues that deserve further attention.

Small changes, meaningful benefits

The good news is that meaningful improvements often start with small, practical changes.

Standing up and stretching every 30 to 60 minutes, taking short walking breaks between tasks, using stairs instead of lifts, and ensuring proper workstation ergonomics can help reduce the physical strain associated with prolonged sitting.

Incorporating regular movement into daily routines is often more achievable and sustainable than attempting drastic lifestyle changes.

Maintaining musculoskeletal health also requires a broader approach that includes strengthening core and postural muscles, maintaining a healthy body weight, and staying physically active outside working hours.

Ultimately, the challenge is not that modern life requires us to sit. The challenge is ensuring that sitting does not become the only thing we do.

As work and technology continue to evolve, movement must remain a deliberate part of our daily lives.

Protecting our health is not about avoiding work, screens, or modern conveniences. It is about recognising that the human body was built to move and ensuring we continue to do so.

Because sometimes, the health risks we overlook are not caused by what we are doing, but by how long we stay still.

-- BERNAMA

Dr Phang Zi Hao is a Consultant Orthopaedic Surgeon at Sri Kota Specialist Medical Centre.