Are You Spending Too Much Time Sitting Down?

In today's modern society, sedentary lifestyles have become increasingly common, largely due to the types of jobs we do and the advancements in tech. Many people spend most of their day sitting at a desk, in front of a computer screen, or in a vehicle. But research has shown that prolonged sitting can have detrimental effects on overall health and can contribute to the development of chronic health conditions.

Researchers analysed 13 publications, which included more than one million people, and found that sitting for more than eight hours without any physical activity is associated with a mortality risk comparable to that caused by obesity and smoking. 

But how can sitting do this to us?

Physical effects

Sitting for extended periods of time can lead to poor posture, which can result in muscle imbalances, tightness, and pain, particularly in the back, neck, and shoulders. Over time, this can lead to the development of chronic musculoskeletal conditions such as back pain, neck pain, and even spinal disc compression. Plus, sitting for long periods of time can also contribute to the weakening of muscles in the core, hips, and legs, which are essential for maintaining proper posture and supporting the spine. We all feel this – if you’ve been trapped at your desk for an hour long meeting, it can take a few moments for you to unfurl yourself as you stand up. And don’t talk to me about the accompanying noises… So, all in all, not what we were designed to do – and therefore not great for our physical wellbeing. 

As well as musculoskeletal issues, prolonged sitting has been linked to an increased risk of developing heart disease. Research has shown that individuals who sit for long periods of time have a higher chance of high blood pressure, high cholesterol levels, and an increased risk of heart disease overall. This is partly due to the fact that sitting for that long can lead to a decrease in circulation and blood flow, and an increase in inflammation within the body. These factors can contribute to the development of atherosclerosis, or the hardening of the arteries, which is a key risk factor for heart disease.

And it’s not just heart disease - an increased risk of developing metabolic conditions such as obesity and type 2 diabetes has also been connected with sitting around for long periods. It can cause metabolism to slow down, muscle activity is decreased, and blood sugar levels can become elevated. Over time, this can lead to insulin resistance, a key characteristic of type 2 diabetes. Additionally, research shows that people who sit for prolonged periods of time are also more likely to engage in mindless eating habits, consume unhealthy foods, and have an overall higher energy intake, which can contribute to weight gain and obesity.

Mental health effects

It doesn’t end there. While we can understand that lack of movement can have a profound effect on our physical wellbeing, did you know that it can also have negative effects on mental health and overall well-being. Research has shown that people who sit for long periods of time are more likely to experience feelings of anxiety, depression, and stress.

This could be due to a combination of physical factors, such as poor posture and musculoskeletal pain, and psychological factors, such as decreased social interaction and isolation. Additionally, sitting for long periods of time can also lead to decreased cognitive function and memory retention.

The impact of prolonged sitting on overall health is substantial. Negative effects on musculoskeletal health, cardiovascular health, metabolic health, and mental health cannot be ignored.  So, it’s important for all of us to be aware of our sitting habits and try to incorporate more movement and physical activity into our daily routines.  

How movement can positively impact the negative effects of prolonged sitting

Thankfully the analysis which compared sedentary living to smoking also noted that moderate-intensity physical activity for 60 to 75 minutes a day can mitigate the negative health effects of prolonged sitting. 

Here’s how:

1. Increases blood flow:

Movement helps improve circulation, which can counteract the negative effects of prolonged sitting on heart health and blood pressure.

2. Improves posture:

Sitting for long periods can lead to poor posture and muscle imbalances. Incorporating movement throughout the day can help stretch and strengthen muscles, improving overall posture

3. Reduces risk of stiff / sore joints

Sitting for long periods can contribute to back, neck, and joint pain. Moving regularly can help alleviate stiffness and tension in these areas.

4. Boosts metabolism

Sitting for extended periods can slow down metabolic rate. Adding movement breaks throughout the day can help increase calorie burn and maintain a healthy metabolism.

5. Enhances mental clarity

Physical activity can have a positive impact on cognitive function and mental well-being. Incorporating movement throughout the day can help improve focus, productivity, and overall mood.

6. Increases energy

Movement boosts circulation and oxygen flow, promoting vitality and reducing feelings of fatigue associated with prolonged sitting.

7. Boosts overall health

Regular movement is essential for maintaining a healthy weight, reducing the risk of chronic diseases like diabetes, cardiovascular disease, and certain types of cancer that can be exacerbated by prolonged sitting.

So, what are you going to add into your day? 

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.