8 reasons why sitting for too long is bad for health
Sitting without a break can put you at risk of early death and even exercise cannot reduce this risk
Sitting for extended periods without breaks can increase the risk of early death by 30 per cent, according to new research published in the Journal of the American Heart Association.
While a sedentary lifestyle has long been associated with increased risk of death, as per this research exercise did nothing to reduce or reverse early mortality risk.
People who spend the majority of their time sitting around for work or other reasons could suffer from a range of health disorders.
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Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals in an interview with HT Digital shares how extended sitting can cause health issues from muscle degeneration, weakened bones, heart disease, to diabetes.
1. Increased risk of obesity and high blood sugar or diabetes
Prolonged sitting slows down the enzyme lipoprotein lipase which is responsible for breaking down fats. When this enzyme is less active, triglycerides and blood sugar levels increase, leading to weight gain and insulin resistance over time. Getting up every 30-60 minutes helps stimulate lipoprotein lipase activity and regulates blood sugar and body weight.
2. Muscle degeneration
Excessive sitting prevents the activation and contraction of muscles which facilitates the breakdown of protein stored in muscles. Over time, this causes muscle loss, reduced muscle mass and strength. Taking regular standing or movement breaks stimulates muscles, preventing wasting. Simple strength training 2-3 times a week also preserves muscle mass.
3. Poor circulation
Sitting for too long leads to constricted blood vessels in the legs and increased blood pressure. This reduces blood flow to the heart and legs, increasing the risk of varicose veins and blood clots. Moving and contracting leg muscles helps pump blood back to the heart. Light walking also aids venous blood return.
4. Back and neck pain
Prolonged static postures from excessive sitting stress the spine's intervertebral discs, joints, ligaments and muscles causing lower back pain. Poor neck postures which often accompany sitting also leads to muscle strain and cervical pain. Varied postures and taking regular standing breaks can avoid the overuse of certain muscle groups.
5. Increased risk of heart disease
Excess sedentary time is linked to a 147% increase in cardiovascular events. It also induces fat deposits around blood vessels and vital organs even in non-obese people, leading to arterial stiffness and heart disease. Achieving moderate activity of 150 minutes per week aids heart health.
6. Weakened bones
Sitting prevents loading and weight-bearing on hip and leg bones necessary to stimulate bone-building osteoblasts. This causes gradual bone mineral loss and risk of osteopenia or osteoporosis. Weight training and moderate impact cardio several times a week provides bone loading.
7. Increased fatigue/low energy
Sedentary behaviour reduces cellular signals that enable sugar and fat breakdown for energy production. Sitting also restricts blood flow and oxygen delivery to muscles, further limiting energy capacity and making it harder to combat fatigue. Moving every half hour helps keep energy production high.
8. Risk of varicose veins
Poor blood returns from the legs due to gravity and prolonged sitting slows circulation and causes blood to pool in leg veins. This expands veins over time leading to painful, swollen varicose veins. Light leg muscle contractions help return blood to the heart. Avoid crossing legs when sitting which further impedes blood flow.
