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06.10.2023

Wellbeing Week 2023: Information of the affect of sitting and tips on how to reduce it

During Wellbeing Week 2.-7.10.2023, we shared information on the health effects of long time sitting and ways to reduce the amount of sedentary behaviour in a four-part series of posts on ISYY's Instagram. All the texts of the series have been collected in this article.

Why this theme is discussed?

Distance learning and working have reduced the amount of physical activity during the day, as the transfers from one place to another is not the same as it used to be. Even active lifestyle during leisure time to compensate for sedentary work does not fully offset the disadvantages of passive sitting during the day. Long time sitting causes neck, shoulder and back problems for people of all ages. The lack of movement has a negative impact on concentration and therefore on learning. It has been studied to be linked to cardiovascular diseases and type 2 diabetes.

Effects of too much sitting and lack of activity  may not be realised now, but when we are much older. It is therefore important to pay attention to the amount of time you spend sitting. Take small steps to take breaks and reduce sitting as much as possible. Any break from sitting is better than nothing. Every time you get up, walk and/or do a break exercise, it's like putting money in the bank. 

When to take breaks from sitting?

When we're in a good studying or working flow, we can be almost like glued in front of the screen for hours without realising it. Sometimes we get carried away by the rush and don't feel we have time for the breaks. For example, we might take a coffee or lunch break in front of the computer. However, long lasting sitting reduces our effectiveness in learning/working by making it harder to concentrate. Our brains need oxygen to function properly and the best way to get it is to move. Also, any kind of movement during the day reduces the time it takes to fall asleep and improves the quality of your sleep!

A good thumb rule is to take breaks from sitting as often as possible. Every break from sitting is like putting money in the bank.  According to a study commissioned by the Finnish Institute of Occupational Health, the best results are achieved by the 28+2 method, where you work for 28 minutes, followed by a 2-minute walk. Even just getting up from the bench, stretching a little bit, changing your posture or getting a glass of water have benefits. If possible, do your phone calls and use social media while standing up or while walking.

Did you know that as a UEF student/staff member, you can download a free BreakPro app on your computer to let you know when it's time to get up? Learning new habits takes reps and time. With BreakPro, you don't always have to remember when to take a break. You can find instructions on how to download the app from KAMU. The time management tool "Pomodoro" also helps you to take breaks. It allows you to work efficiently for 25 minutes, followed by a 5-minute break. In addition to the breaks, you get to progress your tasks! You can find lots of free Pomodoro timers online.

Where you can take breaks from sitting?

The answer is very simple and obvious: practically anywhere you happen to be. Break exercise happens when you're moving from one lecture to another on campus. Especially during long lectures, it is important to change your position and walk around at least once an hour. When studying and working remotely, you can take a break at your desk or by going to a 5-minute walk outside. You don't need to do much, every time you get up and walk is better than nothing at all.

The normal equipment on campus includes break exercise corners moderated by SYKETTÄ services. At the corners you can find sticks, elastic bands and instructions on how to do a break exercise. These corners are located in Joensuu in Agora  and Futura on the 1st floor, and in Kuopio, opposite the door of CA101 room and next to the door of SN201 room. There are also ping-pong tables in Joensuu Educa and Snellmania in Kuopio. 

During the Wellbeing Week, a break exercise video is shown on the information boards on the campuses. Take the tips or follow the instructor!

What if I can't take a break from sitting?

In some situations and places, such as a cinema, it’s very understandable why you should be sitting. We can't completely avoid sitting, and that's fine. It's the balance that counts. That’s why it’s important to think what to do before and after long periods of sitting. 

If you're for example going to the cinema, walk or cycle there. If you're coming from a long distance, hop off the bus at an earlier stop or park your car a little further away. This also requires time management skills. If everyday life feels too busy, and it’s making a negative impact on your wellbeing, it might be a good idea to think about your own priority list. 

Give up the "should" mentality and instead think about the short- and long-term benefits of your choices for yourself. You may not get immediate results from your choices, but the benefits will show up in how you feel and how you cope later. Know that you are the one making your own choices and they need to be made every day over and over again. When you repeat the same choices everyday, they become routine and part of your lifestyle. Also remember to be compassionate towards yourself, don't "put your act together” but rather be your own best friend by holding your hand.

If you would like to add physical activity to your everyday life but find it challenging, or if you have had a bad experience of exercise, you can always turn to a sports counsellor. SYKETTÄ services offer free individual physical activity counselling on both campuses. Counselling is always customer- and goal-oriented. Physical activity counselling is a step-by-step process that includes meetings between a counsellor and the customer. The purpose of physical activity counselling is to motivate the customer to improve their health and wellbeing by exercising. Read more from SYKETTÄ’s website.

Read more:

Isyy.fi/en, opens in a new tab: Wellbeing Week 2023
Sykettä.fi/joensuu, opens in a new tab: Physical Activity Counselling
Sykettä.fi/kuopio, opens in a new tab: Bottoms Up
Todoist.com, opens in a new tab: The Pomodoro Technique
Ukkinstituutti.fi, opens in a new tab: Weekly Physical Activity Recommendation for 18–64-year-olds