Spending long periods of time sitting is part of the routine for a large part of the population. Especially in work and study environments. However, staying in the same position for several hours, day after day, is associated with several physical and mental health problems. After all, the human body was designed to move frequently, and when that doesn’t happen, different systems start to react negatively.
In recent years, researchers in several countries have begun to observe that prolonged sedentary behavior leads to an increase in chronic diseases and a reduction in quality of life. The problem can even affect people who exercise at certain times of the day. That is if they spend the rest of the time almost always sitting. The subject therefore concerns health professionals, businesses and educators.
Why is it so bad for your body to sit all day?
The central keyword here is sitting all dayexpression which summarizes a specific type of sedentary lifestyle: professional sedentary lifestyle. After all, when a person sits for many hours, their energy expenditure decreases significantly. In addition, the muscles of the legs and trunk are less used and blood circulation slows down. This combination therefore promotes fat accumulation, metabolic changes and various physical discomforts.
From a musculoskeletal perspective, sitting for long periods of time tends to overload the lumbar spine, neck and shoulders. The muscles that should stabilize the trunk begin to work less, while other structures become excessively tense. Over time, the risk of back pain, joint stiffness and problems such as herniated discs and muscle strains increases.
In addition, staying almost still reduces the action of the calf muscles. After all, it works as a sort of “pump” to help blood return from the legs to the heart. When this muscle pump is activated too little, there is a greater tendency for swelling in the legs, a feeling of heaviness and, in more serious cases, an increased risk of deep vein thrombosis, especially in predisposed people.
What are the main risks of sitting all day?
The effects of prolonged sedentary behavior extend far beyond physical discomfort. Public health studies have linked the habit of sitting for long hours to a range of chronic diseases, which have a direct impact on life expectancy and quality of life. Among the most frequently cited risks are cardiovascular disease, type 2 diabetes and certain types of cancer.
When a person spends a large part of the day sitting, the body reduces the use of glucose by the muscles and reduces the activity of enzymes related to fat metabolism. This scenario promotes an increase in insulin resistance and triglyceride and cholesterol levels, known risk factors for heart attack and stroke. Over time, sitting too much can contribute to metabolic syndrome.
- Cardiovascular diseases: a greater risk of hypertension, heart attack and stroke.
- Type 2 diabetes: increased insulin resistance and changes in blood sugar levels.
- Obesity: constant reduction in daily caloric expenditure.
- Certain types of cancer: Research links prolonged sedentary lifestyle to colon and breast cancer, among others.
- Traffic problems: varicose veins, swelling and increased risk of thrombosis in some cases.
From a mental perspective, the habit of always sitting and moving slowly is also linked to a greater risk of symptoms of anxiety and depression. Lack of movement reduces the release of substances linked to well-being, such as endorphins, and is often accompanied by social isolation and prolonged use of screens.
How to reduce the damage caused by sitting all day?
Health experts suggest that the most effective strategy is not only to exercise at a certain time of the day, but also to break up sitting time with short active breaks. Alternating periods of sitting with periods of standing or walking helps reactivate circulation, stimulate muscles and improve energy expenditure throughout the day.
A few simple measures can be implemented at work and at home:
- Get up every 30 to 60 minutes to walk for a few minutes.
- Use stairs rather than elevators whenever possible.
- Perform quick neck, shoulder, back, and leg stretches.
- Adjust the workstation to a more neutral posture, with adequate support for the back and feet.
- Alternate periods of sitting and standing, when the environment allows for adjustable tables.
Another common recommendation is to include some type of structured physical activity in your weekly routine, such as walking, light running, strength training, dancing, or team sports. However, the researchers emphasize that these exercises do not replace the need to interrupt long periods of sitting. In other words, frequent movement throughout the day and regular physical activity have complementary roles.
Is it possible to work seated without harming your health?
Many professionals rely on computers and cannot completely abandon their office routine. In these cases, the rule is to organize the day so that the body does not remain motionless for hours. Small changes in habits tend to significantly reduce the impact of sitting all day, especially in administrative work.
Some practical strategies include breaking long meetings into short breaks, taking hydration breaks such as the opportunity to walk a few meters, and planning part of work conversations as a “stand-up meeting” or walk, when the context allows. In home environments, it is possible to alternate computing tasks with activities that require standing or moving around the house.
Ergonomic adjustments also play an important role. A chair with lumbar support, adequate height of the screen and armrests, as well as a footrest, help to better distribute loads on the spine and joints. Although they do not eliminate the risks associated with sedentary behavior, these adaptations make sitting less harmful to the body.
In today’s scenario, where most activities take place in front of screens, the challenge is not only to reduce the time spent sitting, but also to learn to alternate positions and constantly incorporate movement into the routine. Those who can rearrange their day to spend fewer uninterrupted hours in a chair tend to better protect their heart, metabolism, muscles, and even mental health, creating a more vibrant and sustainable daily life for the body.
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