A recent study by Old Mutual Group's fitness and lifestyle application, Thrive, found that 74.1 percent of 31,734 engaged users in Kenya are sedentary for more than 12 hours a day. This sedentary behavior is attributed to various factors, including work-related duties, TV and phone usage, commuting, and meal times. Dr. Isaac Nzioka, head of digital business at Old Mutual, notes that sedentary behavior does not necessarily mean being lazy, but rather a long period of low energy use, such as sitting, reclining, or lying down.
The Thrive app found that most users spent an average of seven hours on a desk doing work-related duties, while three hours went into TV and phone usage, including scrolling or reading. Other sedentary hours were used in commuting and during meals. Dr. Nzioka emphasizes that ordinary routines can quietly add up, making exercise and regular movement breaks essential. He recommends including movement breaks every 30 to 60 minutes, walking while talking or while on audio call, use of stairs, and walking part of the commute.
The long sedentary hours have been associated with a myriad of health problems, such as back pains, cardiovascular diseases, and Type 2 diabetes. Jamin Mwangi, a physiotherapist at Zuri Health, notes that most patients he sees with issues related to the low back and hips are due to living a sedentary lifestyle, especially sitting for long hours. Mr. Mwangi emphasizes that our bodies were not designed to be seated for more than an hour, beyond which we put excessive pressure on the low back and hips.
Mr. Mwangi notes that at least two of the six patients he sees in a day have back problems, mainly arising from sedentary living. He advises people to ensure they engage in some form of exercise at the end of the day, such as downloading a step track on their phone and aiming for at least 10,000 steps. Dr. Nzioka also notes that during sedentary states, inactive muscles absorb less glucose from the bloodstream, causing blood sugar problems, and leg muscles pump less blood, resulting in unhealthy blood circulation in the body.
As technology and virtual working increase the amount of time employees spend seated, sedentary behavior has become an important workplace wellbeing concern. Some companies, such as Absa Bank Kenya, have started activities that trigger active competition among staff. Staff are placed in teams that accumulate their daily walking steps, with the winning team taking a cash prize of up to Sh5 million.
Mumbi Kahindo, Chief People Officer at Absa Bank Kenya, notes that the bank's focus is not only on organized sport but on making movement accessible and sustainable for colleagues with different roles, locations, and fitness levels. She emphasizes that employers have an important role in creating environments that make it easier for people to move, recharge, and succeed. The bank's initiative has seen greater awareness of personal wellbeing, alongside stronger colleague engagement and teamwork.
Experts recommend that individuals aim for 150 to 300 minutes of moderate activity in a week, plus strength work on two days. Employers can play a crucial role in promoting physical activity and reducing sedentary behavior among employees. By creating a supportive environment and encouraging physical activity, employers can help reduce the health risks associated with sedentary behavior and improve overall wellbeing.
Key points
- Sedentary lifestyle is costing employers in Kenya as staff spend long hours sitting, leading to health problems and reduced productivity.
- Employers have an important role in creating environments that make it easier for people to move, recharge, and succeed.
- Individuals can reduce sedentary behavior by taking regular movement breaks, engaging in physical activity, and making healthy lifestyle choices.
