Thank you, I’ll stand. Why is physical activity so important when we work sitting down?

05 maja 2026

According to data from the MultiSport Programme, more than half of working Poles spend between three and nine hours a day sitting at work and 56% of employees stay twice as long sitting after work. An experimental study of administrative staff suggests that physical activity is helpful in combating the effects of a sedentary lifestyle, but it must be regular rather than occasional. Only then do we have a chance to strengthen our muscles and cardiovascular system, and thus to focus on prevention rather than rehabilitation – says Dr Dorota Molek-Winiarska, Professor at the Wrocław University of Economics.

Through movement to the heart

London, the late 1940s and early 1950s. Jeremy N. Morris decides to investigate the risk of coronary heart disease among bus drivers and conductors. The groups of men included in the study are very similar in terms of age, social status and working conditions. What sets them apart, however, is the nature of their work – drivers spend most of their working day sitting down, whereas conductors walk around the double-decker bus, which means they also climb the stairs. What did the findings show?

Drivers were much more likely to develop coronary heart disease, experienced more severe symptoms and die from it than conductors. They were less likely to take time off work due to short-term, minor illnesses, but were much more likely to experience long-term absence resulting from serious medical conditions, particularly cardiovascular diseases. Since the two groups of employees were similar in demographic and social terms, Morris concluded that physical activity was the key distinguishing factor.

– The study by J. Morris and his colleagues was groundbreaking, as it demonstrated that prolonged sitting at work is a significant risk factor for cardiovascular disease and other health issues. Further research in the fields of medicine and epidemiology has shown that a sedentary work lifestyle also leads to a slower heart rate, which may increase the risk of blood clots. It also contributes to abnormalities in glucose secretion and increases the risk of “bad cholesterol” secretion. This study also showed that the level of physical activity is a determining factor in many diseases and that prolonged sitting at work, as a risk factor, needs to be deliberately reduced – says Prof. Dorota Molek-Winiarska.

Unnatural position

Coronary heart disease falls into the category of cardiovascular diseases, which accounted for 4.2% of sick leave in Poland in 2025 (The Social Insurance Institution, ZUS). The largest proportion – 17.5% – was accounted for by musculoskeletal and connective tissue disorders. This is a broad group of conditions, and their causes include, amongst other things, working in an awkward position and a lack of physical activity.

– Sitting is a natural part of our lives, but the problem arises when we sit for too long without a break, whilst failing to ensure we get regular physical activity. Sitting for long periods reduces blood flow in the leg veins, which can lead to pain, cramps or numbness. At the same time, the load on the lumbar spine increases by around 30% compared to standing and even more so when leaning forwards. Weakened muscles provide less support for the joints, which in the long term can lead to degenerative changes. But there is some good news: the negative effects of sitting for hours on end can be counteracted by physical activity. We should take a break from sitting every 30 minutes by going for a short walk and make sure we get regular exercise outside of work – says Bartłomiej Malec, a physiotherapist and trainer at MultiSport.

Step out of your comfort zone and stand up

Physical activity can help us combat the consequences of a sedentary lifestyle. The World Health Organisation (WHO) recommends that adults (aged 18–64) engage in at least 150–300 minutes of moderate-intensity (e.g. brisk walking) or 75–150 minutes of vigorous-intensity (e.g. running) aerobic activity per week. In addition, muscle-strengthening exercises are recommended twice a week. The WHO’s recommendations also explicitly call for reducing sedentary behaviour in favour of physical activity. To test this recommendation to some extent, researchers from Wrocław’s universities – the University of Economics and the Academy of Physical Education – conducted an experimental study under the supervision of Prof. Dorota Molek-Winiarska. The study involved administrative staff who spend eight hours a day sitting at a computer. As part of the intervention, a physiotherapy training three times a week was introduced. Each session lasted 45 minutes. What did this experiment show?
– After four weeks, we observed a significant reduction in the level of discomfort and pain in the lower back among the employees. The study participants also reported an improvement in productivity. They were more focused and completed more tasks than they had before the programme began. We did not observe such effects in the control group, which did not take part in the training sessions – says Prof. Dorota Molek-Winiarska.

The role of employers

– Employers who design predominantly sedentary workstations have a clear responsibility to mitigate the associated health risks by implementing workplace interventions such as sit-stand desks, active breaks and policies that encourage physical activity. Evidence suggests that such measures are not only beneficial to health but are often cost-effective or even result in savings by boosting productivity and reducing staff absenteeism – emphasises Prof. Molek-Winiarska.

Raising awareness of the health consequences of a sedentary work lifestyle and promoting physical activity are the main aims of the global No Elevators Day, celebrated every year on the last Wednesday in April. The campaign encourages people to make physical activity part of their daily choices, for example by opting to take the stairs instead of the lift. Promoting an active lifestyle among people working in offices or from home is also a key focus of such national programmes as “Chair UP” in Bulgaria and “Smarter Travel for Workplaces” in Ireland.
In Poland, the promotion of physical activity is largely achieved through non-financial benefits. A study entitled “Exercise for Health” by the Institute of Occupational Medicine shows that facilities for people cycling to work are the most common (found in 58% of companies). In second place, however, is the provision of sports vouchers (offered by 29% of the companies surveyed). The MultiSport Index 2025 survey shows that 42% of working Poles regard this as an important employer attribute. The most popular sports package in Poland is the MultiSport Programme, which has 1.8 million users. The fact that it effectively motivates employees is demonstrated by the figures for weekly physical activity: for the total sample, this figure stands at 48%, whereas for MultiSport Programme members it is 84%.

Barbara Jastrzębska

Senior PR Specialist Benefit Systems

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Benefit Systems has been a leader in the Polish non-financial benefits market for over 20 years and one of the most important players in the fitness industry in the region. For years, the company has been setting market development directions, creating modern solutions that support employee wellbeing and promote an active lifestyle. Benefit Systems’ flagship product is the MultiSport Programme – the most recognizable and most frequently chosen sports programme in Poland, providing access to thousands of sports and recreational facilities. The company’s strong portfolio is complemented by the MyBenefit cafeteria platform and the comprehensive Multi.Life wellbeing programme, creating a unique ecosystem of benefits for companies that care about their employees. Benefit Systems is also dynamically expanding its presence abroad. The company’s sports offer is available in the Czech Republic, Slovakia, Bulgaria, Croatia and Turkey, which strengthens its position as one of the key providers of wellbeing services in Central and Eastern Europe. The group is also a major operator of fitness clubs in six markets, and in Poland it is responsible for well-known networks, including Fabryka Formy, FitFabric, Fitness Academy, My Fitness Place and Zdrofit. Benefit Systems’ mission is to inspire physical activity and care for health at every stage of life. That’s why the company runs numerous educational and health-promoting initiatives for children, adults, and seniors, including through the MultiSport Foundation. Its actions confirm that the role of a leader is not only about scale, but also about real social influence. Since 2018, Benefit Systems has been a member of the prestigious B Corp community, which brings together companies that adhere to the highest standards of responsibility and social involvement in their business. More information at benefitsystems.pl/en and biuroprasowe.benefitsystems.pl/releases/English.