7 Reasons Why Sitting Too Much is Bad for Health

Millions of office workers spend most of their time in the office in front of a computer. Not only at the office, but also while watching television and scrolling, we don’t realize how they affect our bodies. Sedentary is not good for overall wellness; it's a universal truth.

If you’re an office worker, you’ve probably noticed that too much sitting negatively affects your body. Most desk workers don’t know how to sit properly to maintain good posture. Regular movement and proper resting posture are essential for well-being.

The less time you spend sitting or the more you incorporate regular exercise, sleep, and movement, the healthier your life can be. Today, work is necessary, and sitting is unavoidable. Many people wonder what to do: how can we maintain a healthier body while sitting for long hours? Even if you exercise, extended sedentary time can lead to health problems. Here, we explore the disadvantages of sitting all day and how it harms your health.

Disadvantages of Sitting Too Much

1. Hurts cardiovascular health: Long-term sitting is directly linked to cardiovascular issues; it damages heart health by raising cholesterol and blood pressure. People who sit the most are more than twice as likely to develop heart disease. One study reports that people who sit for long periods have a 147 percent higher risk of stroke and heart failure.

Working for over 10 hours a day puts your heart at risk. Research indicates that desk jobs, skipping movement breaks, and no-walking meetings contribute to cardiovascular problems. Exercise alone doesn’t undo the effects of sitting, but movement does. So, consider your heart health whenever you sit for too long.

2. Weakens muscles: Prolonged sitting can cause damage and muscle weakness in the glutes and hips. It also affects muscles involved in the legs, abdomen, and back. Over time, this can impact overall well-being and physical health. This occurs because of reduced muscle activity, imbalance, decreased energy use, and poor circulation due to long sitting.

Regular movement, stretching, and exercise in your routine can improve circulation, energy, and overall health. Moving between work periods is beneficial for well-being.

3. Increases risk of being overweight: Many people are now overweight or obese for various reasons. A significant cause is reduced calorie expenditure, slower metabolism, and fat accumulation due to prolonged working.

Work is important, but health is too. Short breaks and exercise play key roles in maintaining good blood circulation. Lack of movement decreases metabolism, making it harder for your body to burn fat for energy.

4. Contributes to anxiety and depression: Many don’t realize that sitting more is linked to higher rates of anxiety and depression. Regular exercise and movement can boost mental health and freshness.

People who sit more often tend to be more depressed and sadder compared to those who stay active. Good blood flow and active muscles promote overall mental and physical health. If you work in an office or sit all day, try some movement exercises.

5. Increases cancer risk: There’s a strong connection between sitting and certain cancers, including lung, ovarian, endometrial, uterine, and colon cancer. A sedentary lifestyle slows blood circulation, and inactive muscles don’t process glucose and fats efficiently. Long working on chair sessions can harm health.

Prolonged sitting also causes hormonal changes, decreased insulin sensitivity, and chronic inflammation. Engaging in short exercise breaks during work can help reduce cancer risk. Research shows that working on a chair for more than 8 hours carries a risk similar to smoking or obesity.

6. Causes varicose veins: Sitting for long periods can lead to blood pooling in the legs, increasing pressure, and weakening the valves that prevent blood from flowing backward.

If you’re inactive for a long time, blood doesn’t circulate well in your legs, and pressure builds up in the lower veins. Micro exercises, proper footwear, and movement are important to prevent varicose veins. Elevating your legs while sitting can also help.

7. Raises risk of Type 2 diabetes: Many don’t realize that prolonged sedentary behavior can worsen blood sugar control by reducing insulin sensitivity and increasing inflammation. This contributes to obesity and heart disease over time. The effects become more evident as you age.

What should you do?

1. Set hourly move reminders or an alarm
2. Take 5-10-minute walks after lunch
3. Standing up while talking on the phone or moving inside the office
4. If possible, use a standing desk
5. Leg elevating, movement, and exercises are beneficial
These small exercises can help in your office work by reducing the risk of various disorders. Yes, that is okay, we can’t feel or experience the disadvantage of long periods of sitting, but as time goes on, this will have a negative effect.

As per the standing posture, sitting leads to 40 to 90 percent more stress on the back (disc pressure). An individual who sits the most suffers from back pain.

Office workers spend up to 82% of their working hours seated, which increases their risk of several medical conditions. Too much sitting can cause erectile dysfunction (ED) and Premature Ejaculation (PE) in men.

Sitting too long can harm overall well-being. Share this information with friends or loved ones who sit 8 to 10 hours daily to help raise awareness. Thank you for reading the article!

Summary

The effects of prolonged sitting on health are profound, contributing to cardiovascular issues, muscle weakness, obesity, mental health challenges, and increased cancer risk. To prevent these risks, it is essential to incorporate regular movement and exercise into daily routines, fostering a healthier lifestyle even in sedentary work environments.

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