Sporty but sedentary? The hidden risks of the office with Mathilde Mathieu
In this episode of the podcast La Sportive Outdoor, I spoke to Mathilde Mathieu, a physiotherapist specializing in occupational health, about sedentary lifestyles... Which can totally affect us as sportswomen too!
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Episode summary
In this episode of La Sportive Outdoor, Mathilde Mathieu, a physiotherapist specializing in prevention at the office, sounds the alarm: it’s quite possible to be both sporty and sedentary without realizing it. Drawing on her experience, she warns of the dangers of prolonged immobility, particularly for those who spend their days in front of a computer.
A sedentary lifestyle, a risky behavior for everyone
Mathilde Mathieu insists on the notion of sedentary behaviors. These include all physically inactive body positions, whether static sitting or even static standing, as these postures do not activate the heart, muscles or blood circulation.
A sedentary lifestyle quickly adds up. The average office worker spends seven hours sitting in front of a computer. Added to this is sedentary leisure time (television, reading, telephone), which can amount to 3h30 a day.
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Being sporty is certainly protective, as it enables us to achieve the 150 minutes of moderate activity (or 75 minutes of intense activity) recommended by the WHO every week. But that’s not enough…
The consequences of prolonged inactivity
A sedentary lifestyle is a major threat to health, recognized as the fourth leading cause of death worldwide and the leading cause of preventable mortality. Mathilde Mathieu points out that inactivity is linked to over 35 chronic diseases, including increased risk of diabetes, cancer and nervous breakdown. A particularly alarming figure: sitting for 10 hours a day increases the risk of premature mortality by 46%.
The repercussions on the body are multiple and insidious:
- Metabolic slowdown: metabolism slows down, immunity drops, caloric expenditure falls and blood sugar levels rise.
- Circulatory impact: the absence of muscular contraction in the legs impairs venous return, resulting in poorer blood circulation.
- Digestive problems: the immobility of the trunk reduces organ circulation, favoring constipation.
- Musculoskeletal risks (MSD): inactivity accelerates the loss of muscle mass and bone density from the age of 30. MSDs are mainly due to a poor work environment (laptops, poor installation) and are exacerbated by psychosocial factors such as stress. Pain is never insignificant; it is a “message that the body sends us”.
Movement, the best ally for good health
But the message remains encouraging:physical activity protects against “almost everything”. It is possible to be autonomous in repairing your body by taking action as early as possible.
To combat a sedentary lifestyle, Mathilde Mathieu insists on concrete actions:
1. Sequencing and frequent movement
It’s crucial to get up every 30 minutes at an hour. Since the main difficulty is awareness, she advises sequencing work tasks so as to remember to move at the end of each one, or using an alarm. . Even a few steps are enough to reactivate the machine. The aim is to reactivate the body, because “the more we use it, the healthier it will be”. These breaks increase productivity by reoxygenating the brain.
2. Optimizing the working environment
Optimizing the workstation is a simple action that greatly reduces constraints. The minimum you need, even when teleworking, is a screen riser (even a three-pound one) and an external keyboard/mouse. .
Tools such as sit-stand desks are “real allies”. They enable a variety of positions and facilitate the addition of movement (tiptoeing, moving the buttocks). . Static standing is still not as good as sitting, but alternation is key.
3. Three habits to adopt tomorrow
For very sedentary people, Mathilde Mathieu recommends three simple actions:
- Sequence your work time to get up and do a few movements.
- Include physical activity (every movement counts). For athletes, include mobility, muscle strengthening, and cardio/balance training to compensate for what is not required by their main sport.
- Optimize your workstation (adjust chair, screen).
In conclusion, the expert points out that outdoor sportswomen already have the discipline and habit of effort. Their challenge is to