How many days have I spent at my desk without moving? Too many. In fact, the real question is, “How many years have I done so?” Time has continued on, often without my awareness, and now I am reaping the consequences: back pain, knee pain, and leg stiffness.
How did I get here? Like many of us, I spend long hours at my desk, hunched over a computer, typing away. Then, I go home and often start the same process again. It has become clear that I cannot continue this way. And since I am sure others on our campus can relate, I wanted to share what the research and my own experience have taught me about the cost of sitting too long.
We have all heard about the dangers of prolonged sitting: increased risk of obesity, cardiovascular disease, and even cancer. But what really caught my attention was an article from the Mayo Clinic summarizing research that analyzed 13 studies involving more than one million people. The researchers found that sitting for more than eight hours a day carries a health risk similar to that of obesity or smoking.1 Think about how many hours we spend at our desks completely absorbed in our work, not realizing just how long we have gone without moving.
This is especially important for us here at Loma Linda University (LLU), where work-life balance and our motto to “make man whole” are at the core of who we are. Physical activity is a vital part of that message, yet we often set it aside due to time pressures or lack of motivation. It is something we teach, but not always something we live.
So, what can we do to change that? We cannot create more time, but we can use the time we have more wisely. There are small, practical ways to add movement to our day, even with busy schedules. In our department, for example, I have been thinking of a few ways that may help us move more throughout the day. One suggestion is a “Walk and Talk” approach: holding walking meetings instead of sitting around a table. It is a simple concept that could make our meetings more refreshing and energizing. Another idea is to build a more supportive culture around movement by encouraging one another to take short breaks — to step away from the screen, stretch, or take a brief walk during the day. We are fortunate at LLU to have the Drayson Center, which offers a variety of fitness classes and facilities. For those who prefer a quieter pace, the outdoor and indoor tracks are wonderful places to walk, breathe, and reset. Stepping outside also gives us something deeper—the chance to connect with nature and, in doing so, with our Creator. There is something restorative about seeing the beauty and intricacy of the world around us, especially on stressful days.
According to the Physical Activity Guidelines for Americans, adults should engage in 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity activity, along with muscle-strengthening exercises on at least two days per week.2 With urbanization, however, it can be difficult to find safe outdoor spaces where we can walk or exercise. As such, policymakers should consider the effect of the built environment on our health, actively pursuing policies that promote health when engaging in urban planning.3 Institutions and companies can also consider ways to encourage more movement among its employees and visitors.
As a healthcare institution, it is essential that we live the message we teach our students. Many of them are under tremendous stress, often sacrificing sleep and rest to study. I realized that I was not setting a much better example myself. So, I decided to make a change.
I have started implementing these small habits, walking breaks, and visits to the Drayson Center. It is still early, and I have not formed a full routine yet. However, I already feel better — physically, mentally, and spiritually. My hope is that by sharing this journey, I can inspire others to join me in making small, meaningful changes toward wholeness.
Maybe together, we can spend a little less time sitting and a lot more time living.
Author bio:
Rasha Abdrabou, DrPH, MPH
Dr. Rasha Abdrabou serves as Chair of the Department of Physician Assistant Sciences in the School of Allied Health Professions at Loma Linda University, where she also holds the role of Program Review and Assessment Director and Assistant Professor. Her research interests include the opioid crisis and its impact on diverse populations, food insecurity, and the influence of health policies on food quality and access.
Dr. Rasha Abdrabou serves as Chair of the Department of Physician Assistant Sciences in the School of Allied Health Professions at Loma Linda University, where she also holds the role of Program Review and Assessment Director and Assistant Professor. Her research interests include the opioid crisis and its impact on diverse populations, food insecurity, and the influence of health policies on food quality and access.