Sitting for lengthy stretches of time has become the norm for many of us, but doing so can have harmful effects on our health.

With more individuals employed in sedentary jobs, on the rise of screen time, and the increasing popularity of streaming services and gaming, it’s easy to spend most of the day sitting down. Sedentary lifestyles have been linked to a variety of harmful health effects, including obesity, heart disease, and type 2 diabetes, among others.

In this article, we’ll take a closer look at the dangers of sitting for extended periods of time and how to mitigate these risks.

The Health Risks of Sitting for Too Long

Research has tied sitting for prolonged periods to a host of health problems, here are some health concerns that have been linked to sitting too much:.

Increased risk for heart disease: One of the most significant health risks of sitting for too long is increased heart disease risk. Sitting for extended periods increases your chance of developing high blood pressure and elevated cholesterol levels, two significant contributors to heart disease. Additionally, researchers have found that sitting too much leads to higher levels of inflammation in the body, which can also contribute to heart disease.
Increases depression and anxiety: While sitting for extended periods may seem like it shouldn’t affect your mental health, studies have shown that may not be the case. When sitting too long and with poor posture, your body produces fewer endorphins, which are neurotransmitters that aid in reducing depression and anxiety symptoms. The less you sit, the more these important neurotransmitters are released.
Poor circulation: When sitting down, there’s less movement of your leg muscles, causing blood to pool or stagnate in your lower extremities. This can lead to poor circulation, swelling in the feet and ankles, and even blood clots. Research has suggested that staying seated for prolonged periods may increase your risk of developing deep vein thrombosis, a condition where a blood clot forms in a vein, typically in the legs, and can become deadly if it breaks off and travels to the heart, lungs, or brain.
Weight gain: When you remain seated for much of the day, your muscles don’t burn as many calories, which can lead to weight gain. Studies have also discovered that individuals who sit for more extended periods are more likely to be obese than those who don’t.
Worsening posture: Slouching or hunching over a computer or phone for too long can place undue strain on the muscles and bones around your neck and shoulders, causing neck pain, headaches, and even jaw pain. Over time this can lead to chronic pain and even disc herniations in your spine.
Deteriorating bone health: Inactivity weakens your bones, and sitting down for much of the day can contribute to the onset of osteoporosis, a condition characterized by the loss of bone density. The human body requires movement to maintain healthy bones and muscles, so a sedentary lifestyle can increase your chances of this health issue.
Stress fractures: Repetitive motion, such as sitting with your legs crossed or sitting on a hard seat for too much time, can lead to stress fractures, tiny cracks that form in your bones. These tiny fractures can build up over time, leading to substantial injuries that can take months to heal.
Tight hips: Sitting for too long can cause your hip flexors to become shortened, resulting in tight muscles. This tightness can cause lower back pain, pelvic pain, and other related ailments. Additionally, when your hip flexors are stiff, it can impact your ability to extend your leg, squat, or lunge properly, limiting your physical activities, making it more difficult to perform activities of daily living.
Insulin resistance: One study found that even exercise doesn’t entirely offset the negative health impacts of excessive sitting. As a result of sitting too long, the body is less effective at metabolizing glucose, an issue that researchers expect might be linked to insulin resistance. Insulin resistance is a significant risk factor for type 2 diabetes, which is a significant health condition in itself.
Increased cancer risk: Excessive sitting has long been connected to developing various types of cancer. Studies have shown that sedentary lifestyles are linked to an increased risk of colon, lung, and endometrial cancers. Regular physical activity can, on the other hand, help prevent some types of cancer.
Increased mortality: Prolonged sitting has been shown to increase your chance of mortality due to a variety of health issues such as heart disease, cancer, and other diseases. While it may feel good in the moment, sitting for too long is not doing your health any favors in the long run.

To combat the risks associated with prolonged sitting throughout the day, consider the following suggestions:.

Stand up regularly: At least once an hour, get up and walk around for at least five minutes. If you’re working from home and don’t want to lose focus or productivity, try a standing desk, which keeps you upright and can reduce the pressure on your joints and back muscles.
Exercise regularly: Regular physical activity can counteract the negative health impacts of excessive sitting. Try to work out for at least 30 minutes a day, if possible, to get your heart pumping and your muscle’s working. Even multiple short bursts of activity can be beneficial to your health.
Stretch often: Regular stretching can help loosen any tight muscles caused by sitting in the same constant posture for too long. Focus on stretching your neck, shoulders, back, and hips often. This can help improve your posture and reduce overall stiffness throughout the day.
Stay hydrated: Drinking plenty of water throughout the day can help keep your body in balance and mitigate some of the harmful impacts that sitting can have on your body.
Invest in good quality chairs and cushions: Make sure your chair and cushions are comfortable and supportive, with an adjustable backrest for proper spinal alignment. Use a cushion to reduce pressure on your tailbone and alleviate any tension in your hips.
Sleep well: Sleep is essential for overall health. Sleeping well can help improve your energy level and keep you more active throughout the day. Research suggests that getting a full 7 to 9 hours of sleep each night is essential for optimal health.
Practice good posture: Sitting in the same position all day can lead to bad posture and a myriad of related ailments. Try to maintain good posture throughout the day, with your shoulders back, your back straight, and your feet firmly planted on the ground.
Optimize your work environment: Adjust the height of your chair or desk to sync with your body’s natural alignment. Ensure your computer screen is approximately an arm’s length away from you and slightly below eye level. With the right posture and a decent work environment, you can mitigate many of the risks of prolonged sitting.
Take breaks: Regular breaks throughout the day can help you reset and maintain your focus. These breaks can help you get up and move around if you’re sitting or stretch if you’re standing in a single position. Schedule at least a few minutes each hour to stretch your legs and refocus your mind.

Final Thoughts

It’s important to remember that moderate physical activity, like standing or stretching, can significantly aid in reducing the risks mentioned above and improve overall health.

Maintaining good posture and limiting the time you spend sitting can significantly improve your overall health. Implementing these habits into your daily routine will significantly improve your mood, energy levels, and physical well-being. Your body will thank you for it in the long run!.