Andrea McPherson and Joyette Aiken | Sedentarism – a looming pandemic

The rush to get ready and arrive at the workplace to start working on time, the run up the stairs to the office, the trek to get lunch, and perhaps the gym workout at least three days a week have suddenly been interrupted by COVID-19. What does it look like for the professional and semi-professional? Without being cognisant, there is a change in routine: the numerous and extended Zoom meetings, keeping track of COVID-19 news on our devices, and shifting from one room to another for our ‘work-at-home ‘ regime.

Working from home has exaggerated sedentarism to a new level for some. The insidious nature of this looming pandemic emerging from and within the COVID-19 pandemic needs to be nipped in the bud.

We cannot see the coronavirus, but we are feeling the effects — individually and globally, physically and spiritually, economically and socially. Sedentarism seems to seep into all areas of the body much like a habit forming. At first, sitting too much could be asymptomatic, comfortable, but a few tell-tale signs such as fatigue, trouble falling or staying asleep, snoring, hormonal issues, mood changes, constipation, swelling of the feet and ankles, and neck and shoulder pain creep in.

Another effect of sitting too much is ‘dead butt syndrome’ (DBS), where one of the major muscles of the buttocks that supports the pelvis and maintains proper body alignment forgets how to work. This may result in lower back, hip, knee, and even ankle pain as other muscles get stressed. Decreased productivity and socio-economic activity are inevitable as persons succumb to the effects of a sedentary lifestyle.

WHY THE CONCERN?

Sitting too much and for long periods can affect overall health, increasing the likelihood of developing diseases that are life-threatening such as diabetes, hypertension, and cancer. Inadequate circulation and decrease in the good cholesterol is a consequence. Abdominal fat (belly fat), which increases the waistline and may include hidden fat around the organs, is a major risk factor for heart disease and diabetes. One university worker who is normally very active attests to being diagnosed with high blood pressure and high cholesterol since he became sedentary working from home.

The new normal for the professional has to be a new beginning: an intentional move to fight sedentarism. This is a great opportunity, especially for those who normally spend little time engaging in physical activity. A positive outlook and gratitude for life is a good place to start. Like the response to the pandemic, the collective approach to stave sedentarism could be the answer. You may feel that you are alone, but have you ‘checked in’ on your colleagues? Find out how they are doing, and you may be able to diagnose common issues in the work-at-home environment and, of course, troubleshoot. There is no one-size-fits-all approach, but encouragement in simple activities using the equipment around you could go a long way. The take-home message for preventing COVID-19: physical distancing and washing hands have been effective. The take-home message for your next step to a better, healthier, and less sedentary lifestyle could be just as simple and effective.

WHAT CAN YOU DO?

Active sitting is a good place to start — after all, start where you are. Maintaining good posture in a chair, preferably with armrests, elbows at the level of the desk, and feet flat on the ground, is essential to reducing muscle tension.

• Stretches to alleviate tension in the neck, back, and arm muscles are useful intermittently (at least every 30 minutes).

• Tightening abdominal and gluteal (buttock) muscles while sitting will remind them that they are not neglected and will prevent DBS.

• Using a stress ball may help to relieve tension during long meetings, not just for the hands but for the feet as well.

• Standing – the emphasis here is avoiding prolonged sitting.

• Set a timer to remind you to stand through those long Zoom meetings.

• Use a standing desk at least intermittently – you will definitely burn more calories than sitting and could lower your blood sugar faster after a meal than if you were sitting.

Engage in bursts of activities throughout the day. This can contribute to the physical-activity recommendations and may prove more beneficial than trying to get it all at once at the end of the day.

• Indoor activities such as skipping, stepping, and rebounding (using a trampoline) can be fun.

• You may want to get tension bands and weighted skipping ropes to strengthen and prevent muscle loss through too much sitting.

• Going up and down stairs or steps could be helpful to stimulate blood flow and also revive the muscles of the buttocks.

• Do consider the benefits of combining the essential household activities and gardening as great contributors to a less sedentary life.

IT’S TIME TO STEP AWAY

1. Thank God for life.

2. Envision the benefits for spirit, mind, and body.

3. Meditate and self-talk the benefits of less sitting.

4. Write SMART objectives: specific, measurable, achievable, realistic, and time-bound.

5. Make a plan, then do it!

6. Be creative – use the space and equipment you already have, such as your wall, chair, and staircase, for simple workouts.

7. Strategise – use a timer on the hour as a reminder.

8. Tell someone about your goal.

9. Make it a family affair – togetherness.

Before you know it, you will bring these new habits into your new normal physical workspace.

Andrea McPherson and Joyette Aiken are lecturers at the School of Nursing at The University of the West Indies. The year 2020 is the International Year of the Nurse and Midwife. This article, through the eyes of the nurse educator, is aimed at cleaning the lens of sedentarism opacity. Send feedback to joyette.aiken02@uwimona.edu.jm or andrea.normanmcpherson@uwimona.edu.jm.