The Dangers of Prolonged Sitting and How to Move More Every Day
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Modern life has made many of us far more sedentary than previous generations. Between desk jobs, driving, television, and screen time, prolonged sitting has quietly become one of the biggest challenges to overall health. Even if you exercise regularly, sitting for long periods throughout the day may still negatively affect circulation, metabolism, posture, joint health, energy, and inflammation levels.
A physically active job may seem harder on the body than a sitting one. And, while in some cases that can be true, depending on the job’s demands, sitting is a challenge for you, too. Prolonged sitting has its downside.
The Downside of Sitting Too Much
According to research, the average person with an office job sits about 12 hours daily. It’s hard to counter the effects of so many sedentary hours. So, what can you do?
Sitting too much or prolonged sitting can be damaging to your body. Why?
- Sitting too much can put additional pressure on your joints. If you sit too often and in the same position, you’ll have less muscle tone to support your body, and even your bone strength can suffer. This can also create muscle weakness, poor circulation, and stiffness.
- It can also put you at a greater risk of developing health issues such as heart disease or cancer.
- It can increase your waistline, leading to a slower metabolism, blood sugar imbalances, and insulin resistance.
- Do you deal with chronic pain? Many aches and pains can be related to too much sitting, including tight hips, neck strain, poor circulation, inflammation, and poor posture.
- It’s also bad for your mood. Movement plays a huge role in supporting energy, mood, and mental clarity while helping reduce brain fog and fatigue.
- Can lead to lower back pain and neck pain.
How Prolonged Sitting Affects Gut Health
Prolonged sitting directly affects gut motility. When you sit, it compresses the digestive organs and slows peristalsis. This can lead to bloating, constipation, and sluggish digestion.
Avoid Prolonged Sitting and Add Movement to Your Day
Try to incorporate movement whenever you can. If there is a way to move more, do it! Here are some suggestions. For more suggestions from the University of Berkeley, grab a copy of their 50 tips!
- Stand up every 20-30 minutes, even if it’s brief.
- Take stretching breaks. Add them during your standing time.
- If you typically take the elevator, take the stairs instead.
- When watching TV, try walking in place or move the treadmill to the room with the television set in it.
- At the office (or your home office), consider trying a standing desk for at least part of your workday.
- Spend a lot of time in meetings? Try a walking meeting!
You can reap the benefits of a more active lifestyle. And, in time, you’ll also see and feel those benefits from a decreased waistline, better digestion, a more balanced mood, and fewer aches and pains. Don’t let a sedentary life rob you of your health, especially when you can do something to keep you from prolonged sitting. Remember, you’re not alone in this journey towards a more active lifestyle. Your friends, family, and colleagues are here to support and encourage you.
For more on how gentle movement supports pain relief and overall wellness, read our article on Movement for Pain Relief.
If you are interested in creating a strong foundation, check out the Healthy Habits Challenge and start creating a healthier you!
Frequently Asked Questions
How much sitting is too much?
Sitting more than 8 hours per day is too much. Research finds that the average time spent sitting is 12 hours per day by an office worker.
What does prolonged sitting do to your body?
Prolonged sitting puts greater pressure on your joints, increases your risk of developing heart disease, can add inches to your waistline, may increase pain, and affect your mood.
How can I sit less at work?
Get up and move every half hour. Stretch, take a brief walk, even if you have to walk in place.
Does sitting affect gut health?
Yes, sitting tends to slow down digestion and motility, which can lead to constipation, bloating, and gas.
Can sitting cause back pain?
Yes, sitting too much or in the same position puts additional pressure on your joints.