As more and more people work in sedentary, office or home-based jobs, it’s important to understand the negative effects uninterrupted sitting can have on our mental and physical health.
Research has found that sitting for hours at a time each day significantly increases our risk of developing certain diseases. As Dr Bailey, a sedentary behaviour specialist at Brunel University, London, explains, “even if you are someone who is moderately active …this might not protect you from sitting down too much.”
So, what are the health risks of sitting down for long periods of time?
Effect on your heart
It has been confirmed in multiple studies that sitting for long periods is linked to heart disease, with the link between illness and sitting first emerging in the 1950s. A key study reported in the Lancet looked at the health of London bus drivers and conductors. Researchers found double-decker bus drivers were twice as likely to have heart attacks as their bus conductor colleagues. The drivers sat for 90% of their shift, whereas the conductors climbed the equivalent of 600 stairs! This led to further studies, all confirming that inactivity and sitting for long periods leads to a significantly higher risk of suffering a heart attack or stroke.
Effect on your weight
Being more sedentary means we use less energy and burn fewer calories, which isn’t helpful for weight control. It’s less clear, however, why being sedentary affects your metabolism. It has been suggested that digestion is not as efficient when you are sitting, so you retain fats and sugars as fat in your body. Having a sedentary lifestyle also increases your risk of insulin resistance and diabetes, though scientists are still trying to understand why this is.
Effect on muscles and joints
As you already know, sitting requires a lot fewer muscles than standing or moving around. Our more sedentary lifestyle means that many of us are not using our muscles as much as we used to. For the younger among us, there might be no noticeable changes except perhaps a bit more tightness in muscles during exercise or stretching. For those of us who are further along in life, everyday movements like sitting to standing, reaching, twisting, and bending may feel a bit harder due to increased sedentariness. You might notice less flexibility and your muscles may not be as reactive as they were before.
Additionally, sitting hunched over a keyboard without paying attention to posture often leads to pain and stiffness in the neck and shoulders. Prolonged sitting also causes the hip flexor muscles at the front of the hips to shorten and tighten, especially if you tend to lean forward for long periods while looking at your screen.
Inactivity can lead to the wasting and weakening of large leg and gluteal (bottom) muscles, making them less effective in countering the forward-pulling effect of shortened hip flexors. This imbalance reduces flexibility around the hip joints, pulls and tilts the pelvis forward, and alters the curve of the spine, potentially resulting in lower back pain. Weaker leg and gluteal muscles can also decrease stability during walking and running, which may increase the risk of injuries when exercising.
Effect on varicose veins & deep vein thrombosis (DVT)
Many of us are aware of the risks associated with sitting for extended periods on long flights and the importance of getting up and moving around. However, sitting for extended periods anywhere is not ideal. Prolonged sitting causes blood to pool in your legs, which can lead to varicose veins or smaller spider veins. While these are generally more unsightly than dangerous, they can occasionally lead to blood clots, which can cause serious problems. To mitigate these risks, it’s important to break up long sitting sessions, whether on a plane, at home, or in the office.
Effect on mood: anxiety and depression
Researchers have found that the risk of both anxiety and depression is higher in people who are more sedentary, although the exact reasons are still being investigated. One theory is that sitting for long periods can compromise our breathing, leading to reduced oxygen levels that may affect our mood. Over time, this lack of oxygen can contribute to feelings of tiredness, irritability, and depression.
Effect on the brain
A group of researchers from UCLA conducted a study examining the thickness of the medial temporal lobes of the brain, which are crucial for memory creation and storage. The study found that subjects aged between 45 and 75 who spent more time seated in their daily activities had thinner medial temporal lobes. This thinning is considered a precursor to cognitive decline and may increase the risk of Alzheimer’s disease and dementia in middle-aged individuals and older.
Sitting and cancer
Researchers are still investigating why prolonged sitting is associated with a higher risk of developing certain types of cancers, including lung, uterine, and colon cancers. Studies have also indicated that older women face increased odds of breast cancer.
Sitting can shorten your life
Excessive sitting contributes to reduced longevity, even if you exercise regularly. While the exact reasons for this connection are still unclear, the link to serious diseases such as diabetes and heart disease makes it unsurprising.
Won’t exercising help?
Even high levels of exercise don’t seem to fully counteract the negative effects of prolonged sitting. While any amount of exercise is beneficial, incorporating at least 30 minutes to an hour of activity each day is ideal. Short bursts of exercise, even if just 10 minutes at a time, are better than no exercise at all.
How you can break up your sitting time?
In order to reduce the negative power extended periods of uninterrupted sitting time can hold over our physical and mental health, it’s important to try and include more movement in your daily routine. Keep intermittently disrupting the time you spend sitting down – you’ll feel more comfortable and healthier for it.
The Remedy: Sit Less, Stand More
- Stand up, stretch, and move every half hour to activate your muscles and prevent stiffness! Try walking or marching in place, using the stairs, jumping up and down, or doing some stretches and exercises.
- Breaking up sitting time with 2-5 minutes of light or moderate activity every 30 minutes can help balance your blood sugar and prevent weight gain.
- Even brief periods of movement help burn calories without significantly increasing appetite or food intake to compensate for the extra energy burned.
- Ideally, use a standing workstation for part of the day. Invest in a standing desk or one that adjusts between sitting and standing positions, or find ways to improvise.
- Stand while reading emails, reviewing reports, or talking on the phone.
- Move your rubbish bin or printer away from your desk so you have to get up to throw things away or collect your printouts.
- Make a habit of talking only while standing. Use speakerphone for conference calls and walk around the room during the call.
- Get up and move around during Zoom, FaceTime, or Skype calls. Keep gently stretching and moving while talking.
- Set a timer to go off every 30 to 60 minutes to remind yourself to get up, stretch, or take a short stroll before resuming work.
- Let technology help you sit less: Download a sitting-time tracking app that reminds you to get up and move around. Try “Stand Up! The Work Break Timer” on Apple, or “Break Reminder” on Android. For computers, consider “WorkRave” for Windows, “Break Timer” Google Chrome extension, or “Time Out” for Windows or Mac.
You can apply these tips to many activities where you are sitting for a prolonged period—not just your work-life. Think creatively about how you could do the same task or activity standing, such as:
- Household chores, including ironing or sorting washing.
- Rather than sitting down to read, listen to audiobooks or podcasts while you walk, clean, or work in the garden.
- If you’re into journaling, painting, or drawing, try to do these activities standing up instead of sitting down.
Summary
In summary, sitting for extended periods, especially at a desk, poses significant health risks. Prolonged sitting slows the metabolism, reduces muscle activity, and negatively impacts circulation, which can contribute to obesity, cardiovascular disease, and type 2 diabetes. It also strains the back, neck, and shoulders, leading to poor posture, muscle imbalances, and chronic pain. Sitting for too long can also impair mental well-being, causing fatigue and reduced productivity. Incorporating regular movement, proper ergonomic adjustments, and posture awareness can help mitigate these harmful effects and promote overall health.
Are you still sat down? Stand up and have a stretch!
