What Happens to Your Body When You Sit All Day?

Most of us reading this are guilty of sitting around all day or sitting a major part of the day at our desks, in our cars, or on the couch (our favorite sport :P). While sitting might seem very harmless, the truth is that prolonged time of inactivity can have a significant impact on your overall health. Let’s explore the surprising ways that sitting all day affects your body and what you can do about it. 

Highlights - 

• Discover how prolonged sitting weakens your core and misaligned your spine, potentially leading to chronic back pain. 

• Learn how your heart works overtime when you sit too much and the hidden danger of blood clots from poor circulation.

• Uncover the surprising connection between excessive sitting and impaired memory formation, mood, and mental health. 

• Explore the science behind how prolonged sitting slows your metabolism and increases the risk of type 2 diabetes. 

• Find out about unexpected health issues linked to excessive sitting, from eye strain to digestive problems. 

• Get practical strategies to reduce sitting time at work and home or while working at home, even with a desk job. 

• Learn expert tips for creating an ergonomic workspace and simple exercises you can do right at your desk. 

Don’t miss these crucial insights into how sitting affects your body and what you can do about it, read on to take the first step towards a healthier, more active lifestyle. Let’s dive into the effects of prolonged sitting - 

The effects of prolonged sitting - 

Musculoskeletal effects - 

The word Musculoskeletal means Having to do with muscles, bones, tendons, ligaments, joints, and cartilage sounds intimidating but it is everything we talk about daily. 

Siting can wreak havoc on your system. When you sit for long periods your core muscles become inactive, leading to weakness over time. 

This weakness can contribute to poor posture, as your body struggles to maintain proper alignment without strong supporting muscles. 

Moreover, prolonged sitting often leads to a hunched posture, putting unnecessary strain on your spine. This misalignment can result in chronic back pain, neck stiffness, and even herniated disks in severe cases. 

Cardiovascular impact - 

Cardiovascular health is the health of your heart and blood vessels. Prolonged sitting has an impact on your heart and blood vessels. 

Increased periods of inactivity reduce blood circulation, forcing your heart to work harder to pump blood throughout your body. 

This increased strain can lead to a higher risk of heart disease over time. 

Additionally, poor circulation in your legs can increase the risk of developing blood clots, particularly in a condition known as deep vein thrombosis (DVT). These clots can be dangerous if they break loose and travel to your lungs. 

Metabolic Consequences - 

Metabolic health is how your body processes food and is a key to your overall health. When your largest muscles(in your legs and back) aren’t active, they don’t consume as much fuel. 

This leads to a decrease in the enzyme lipoprotein lipase, which helps break down fats in the bloodstream. 

As a result of prolonged sitting it can increase the risk of obesity, prediabetes, and type 2 diabetes. 

Your body becomes less effective at processing insulin, leading to higher blood sugar levels and potentially paving the way for metabolic syndrome. 

Cognitive and Mental Health Effects 

Believe it or not, sitting can impact your brain function and mental health. Studies have shown that excessive sitting can lead to thinning of the medial temporal lobe - this is the area of the brain crucial for forming new memories. 

Also, the lack of physical activity associated with prolonged sitting can contribute to increased risks of depression and anxiety. 

Movement and exercises are known to boost mood and reduce stress, so their absence can negatively affect your mental well-being. 

Other Health Concerns 

Sitting all day often involves staring at screens, leading to eye strain and potential vision problems. 

Some studies have also suggested links between excessive sitting and increased risk of certain cancers, though more research is needed in this area. 

We talked about how sitting is bad for you, but let’s face it, it creates more fear than getting us into the remedy mode. The main goal of this blog is to help you in getting out of the habit of sitting and get more productive in life. 

How You Can Break The Cycle and Get Out Of The All-Day Sitting Habit 

Recognizing the negative impacts of prolonged sitting is the first step! But more importantly, it is about taking action to change this habit, it can be challenging but one that is necessary for good overall health. Here’s a comprehensive guide to help you break the cycle - 

Start Small and Build Gradually 

1. Start by setting realistic goals: Begin small with achievable targets like standing for 5 minutes every hour. 

2. Use a timer: Utilise the timer on your phone or clock to remind you to stand up and move regularly throughout your day. 

3. Gradually increase activity: SLowly extend your standing and moving time as you build the habit. 

Incorporate Movement into Your Workday 

1. Walking meetings: A little hard to incorporate but suggest walk-and-talk meetings for one-on-one discussions. 

2. Standing during phone calls: Use the excuse of phone conversations to stand and move around. 

3. Active commuting: If possible, walk or bike to work, or park farther away to increase your steps. In the case of working from home, include a standing desk or work while walking on a treadmill to help incorporate movement into your day. 

4. Take regular breaks: Stand up and move every hour for a few minutes. 

5. Incorporate exercise into your routine: Aim for at least 150 minutes of activity per week.

6. Practice desk exercise: Simple stretches and movements can significantly improve your day. 

Redesign Your Workspace

1. Invest in a sit-stand desk: Try and alternate between sitting and standing can significantly reduce sedentary time. 

2. Try a treadmill or under-desk bike: These allow you to move while working on tasks that don’t require intense concentration. 

3. Create an active workspace: Include resistance brans, a yoga mat, or small weights for quick exercise breaks. 

Make Leisure Time More Active

1. Stand or move during commercials: If watching TV, use ad breaks or before the next episode starts use it as an excuse for a mini-exercise session. 

2. Active Hobbies: Develop interests that keep you moving, like gardening, dancing, or walking photography to help you be on the move doing something you love. 

3. Social Activities: Suggest active outings with friends and family, use this as an opportunity to not only connect with friends or family but for movement as well by going on walks in the park or recreational sports. 

Leverage Technology 

1. Use a fitness tracker: Set daily steps or movement goals and track your progress. 

2. Try an activity app: Many apps like trst urth ;) (we need to market our product as well you know :P) to remind you to do quick workouts for office settings. 

3. Engage in active video games: replace your sedentary screen time with motion-controlled gaming. 

Address Potential Barriers 

1. Comfortable shoes: Ensure you have supportive footwear to encourage more standing and walking. 

2. Ergonomic assessment: Try and make your workspace to support good posture and movement. 

3. Communicate with colleagues: Let your coworkers know about your health goals to reduce sitting time to gain their support. 

4. Invest in your workspace: If you are someone who works from home then invest in ways to make your workspace at home make you want to include movement in your life. 

Build a Support System

1. Find an accountability partner: Team up with a colleague or friend with similar goals. 

2. Join an online community: Engage with groups focused on reducing sedentary behavior for tips and motivation. 

3. Share your progress: Celebrate your achievements even if they are small with friends and family to stay motivated. 

It is necessary to remember that changing long-established habits takes time and a lot of patience. 

Be kind to yourself and focus on progress, not perfection. Even small increases in daily movement can lead to significant health benefits over time. 

By implementing these strategies, you can gradually break free from the cycle of sitting all day and move towards an active and healthier lifestyle. Your body and mind will thank you for every extra minute of movement you incorporate into your day.  

To Conclude 

In our day-to-day lives, sitting all day is unavoidable, being aware of its effects can help you take steps to protect your health. Breaking this cycle with movement and incorporating more activity into your day can significantly reduce the negative impacts on your body. 

Remember, our body is designed for movement, so Stand up, Stretch, and Take a walk- your body will thank you for it! 

P.S. Consult with a healthcare professional before making significant changes to your lifestyle or if you have concerns about how sitting affects your health. 

References - 

1. American Heart Association: Sitting Too Much Is Hazardous to Your Health - https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

2. Mayo Clinic: Office Ergonomics - Your How-To Guide - https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169

3. Harvard Health: The Dangers of Sitting - https://www.health.harvard.edu/pain/the-dangers-of-sitting