Sitting for long periods of time is becoming a growing health concern. It can increase your risk of weight gain, heart disease, diabetes and cancer.
One of the best ways to combat these effects is by taking mini-breaks from sitting every few hours. This can be as simple as walking or stretching for a few minutes.
1. Weight Gain
Prolonged sitting, particularly in a desk job, can increase your risk for weight gain, heart disease, diabetes, joint pain and other health problems. It also can lead to a weakened back and posture.
Sitting all day messes with your hormones, including insulin, the hormone that helps your body burn fat and sugar for energy, Dr. Alter says. It may also slow your metabolism and raise your cholesterol and blood pressure.
In fact, people who sit all day are more likely to develop Type 2 diabetes than those who exercise regularly, according to a new study in the Journal of Diabetology. The sedentary lifestyle can also lead to weight gain, and if you already have diabetes, it can make the condition worse, researchers say.
One of the best things you can do to counteract the effects of prolonged sitting is to take frequent breaks from sitting. Try to stand when talking on the phone or watching television, and walk around during lunchtime and at work instead of driving or sitting in front of the TV.
While some studies suggest that exercise alone can offset the negative effects of prolonged sitting, other research shows that the combination of the two is necessary for optimal health. Ideally, you should take a break from sitting every 30 minutes and get up and walk around for at least 10 minutes to keep your blood flowing.
The American Heart Association recommends getting 60 to 75 minutes of moderate-intensity physical activity daily to reduce your risk of developing diabetes and other conditions that are associated with long-term sedentary behavior. Keeping up with your physical activity can also help prevent cancer, especially colon and endometrial cancers.
2. Heart Disease
Sitting for a long period of time causes blood to pool in the legs and creates varicose veins. These veins can cause a condition called deep vein thrombosis (DVT), which is an extremely dangerous and potentially deadly blood clot that can cut off the flow of blood to other parts of your body, like your heart and lungs.
Prolonged sitting also affects your vascular system, which controls your blood pressure by controlling the dilation and contraction of blood vessels. When you sit for prolonged periods, your blood vessels remain swollen and enlarged, which can lead to high blood pressure.
This is bad for your heart health because it increases your risk of developing coronary artery disease. Exercising can reduce your risk of heart disease by regulating your blood pressure, maintaining a healthy weight, and reducing cholesterol levels.
But exercising can’t reverse the damage that prolonged sitting does to your health. In fact, a study shows that even if you exercise daily, your sedentary lifestyle still leads to an increase in your risk of diabetes and heart disease.
It also leads to a reduction in the production of brain-derived neurotrophic factor (BDNF), which helps grow neurons in your brain and fights the effects of cortisol, the stress hormone. When your BDNF levels are low, your brain becomes stressed and doesn’t get enough oxygen.
According to a recent study, older women who spend hours each day sitting are at increased risk of developing heart disease. This study included over 2,000 Dallas-area adults, and the findings were independent of traditional heart disease risks such as smoking and lack of exercise.
3. Diabetes
People who spend a lot of time sitting on their bodies are at greater risk for a range of health problems. These include diabetes, heart disease and several types of cancer.
According to researchers, prolonged sitting on the body also raises your risk of mental health issues such as depression and anxiety. It can make your brain look more like that of someone with dementia and it can even increase your risk of obesity and a cluster of conditions known as metabolic syndrome.
Sitting on your legs for long periods can cause varicose veins, a condition that occurs when blood pools in the veins and slows circulation. This can lead to varicose ulcers and other painful conditions.
The same holds true for your back and shoulders. These areas are also particularly vulnerable to prolonged sitting, especially when you are hunched over a computer screen for hours on end.
As well as causing your legs, butt and lower back to suffer from aches and pains, long-term sitting can be linked to a dangerous condition called deep vein thrombosis. This is a blood clot in the veins of your legs that can cut off blood flow to other parts of your body, affecting organs such as your lungs and heart.
Prolonged sitting can also make your hips shorten and increase your risk of developing hip arthritis. This is because the muscles in your hips don’t have enough room to expand.
Fortunately, there are ways to fight the harmful effects of prolonged sitting on the body. One of these is by incorporating more standing and stepping into your daily routine.
4. Cancer
Prolonged sitting on the body is a health hazard that can cause all sorts of issues. This can lead to weight gain, heart disease, diabetes, obesity, depression and even cancer.
In addition to all of these health concerns, prolonged sitting also causes the body to lose its muscle mass and strength. This is called muscle atrophy.
Muscle atrophy can also increase your risk for injury. It weakens your legs, butt, lower back and shoulder muscles. This can lead to aches and pains, poor posture, and muscle spasms.
Additionally, prolonged sitting can affect the function of your blood vessels. It can cause blood clots in your veins that can cut off the flow of blood to certain parts of your body, including your heart and lungs.
It can also increase your risk for deep vein thrombosis, which is a medical emergency that can lead to serious complications and death. This condition can occur in your legs, butt and thighs, or anywhere in between.
Thankfully, there are ways to mitigate these health hazards, such as moving around more. Adding small amounts of movement into your routine, such as walking, can help break up the time spent sitting and reduce your overall sedentary behavior.
5. Osteoporosis
Sitting for long periods of time can have a range of effects on the body. It can lead to a number of health problems including obesity, heart disease, diabetes and cancer.
You should be aware of these risks as well as the fact that you can prevent these diseases by breaking up your sedentary behaviour and exercising more regularly.
If you sit for long periods of time, your body may start to weaken the muscles around the hips and legs. These muscles are important for supporting your weight and stabilising you when you walk, run or exercise.
The muscles also need to move efficiently in order for the body to digest the fats and sugars that you eat. If you do not move these muscles, the digestive process slows down and you end up retaining fats and sugars as fat in your body.
Similarly, prolonged sitting can cause deep vein thrombosis (DVT), which is a serious medical condition that affects the blood vessels in your leg and increases the risk of pulmonary embolism.
In addition, prolonged sitting can increase your risk of developing osteoporosis. Studies have shown that a regular and high-intensity programme of physical activity can reduce your risk of this condition.
You can help keep your bones strong by eating a balanced diet, taking part in moderate-intensity exercise and avoiding activities that put too much strain on the spine, such as bending forward or twisting your waist when doing exercises like sit-ups.
As well as reducing your risk of osteoporosis, breaking up your sedentary lifestyle can improve your overall health and boost your self-confidence. It is a good idea to discuss this with your doctor or a physiotherapist before you start a new exercise programme.
