6 Reasons Sitting Too Long Is Damaging Your Health
We all need to take a break now and then to relax after a hard day. While short sedentary periods cause minimal damage, sitting too long may have side effects you aren’t considering. It increases the risk of cardiovascular problems, weight gain, weakness, pain, and mental health concerns.
To avoid such issues, taking movement breaks during long sitting periods is vital. Adding 30 minutes or more of exercise each day is also recommended. Doing so improves circulation, oxygenation, and metabolic function, plus it improves mood and behavior. Discuss any changes to your routine with your doctor to avoid unexpected complications.
Why is Sitting Too Long Bad for You?
Most internal processes work better when you’re upright, including your cardiovascular, bowel, and metabolic functions. When movement is limited due to increased sitting at work or at home, several issues may arise. The following sections cover the most common concerns.
Poor circulation
According to experts, sitting too long in one position causes circulation issues. These arise from your body’s position, restricting blood flow through your bent knees and hips.
The pressure of the seat on your lower legs also increases the risk of blood clots. The symptoms include swelling, stiffness, tenderness, and pain. To avoid such issues, get up and move as frequently as possible.
Weaker muscles and bones.
Exercise builds muscle strength. Sitting too long has the opposite effect, causing muscle weakness, particularly in your legs and core. If uncorrected, you may experience muscle atrophy, including muscle shrinking, numbness, and balance problems.
Sedentary behavior also reduces bone strength and density. Over time, chronic conditions may occur, including osteoporosis. Weak bones may also increase the risk of falls and breaks, especially in seniors.
Back and posture problems
Spending too long sitting can cause the shoulders to lean forward, putting pressure on your spine and hips. Shoulder and back muscles stretch farther than they should, causing weakness while compressing your chest and stomach muscles.
Over time, your center of gravity shifts, preventing proper posture and increasing your fall risk. You may also experience back, shoulder, neck, and head pain.
Slowed metabolism
Studies show that sitting too long during work, commuting, or leisure time affects metabolic health. When you’re sedentary, your body isn’t using as much energy as it would during movement or exercise.
Instead of burning off extra sugar and calories, the body stores them. Doing so could result in metabolic disorders, including insulin resistance, hypertension, and obesity.
Higher risk of chronic disease
Physical inactivity increases your risk of several chronic diseases. According to experts, these include diabetes, hypertension, atherosclerosis, and cardiovascular disease. However, not exercising isn’t the only problem.
When you spend too long sitting, it’s more likely you’ll develop these or several other severe medical conditions. After prolonged sedentary behavior, these issues may cause permanent damage.
Mental health impact
According to recent studies, too long spent sitting, as well as other sedentary behaviors, alters mental health. Lacking physical activity increases the risk of anxiety and depression. Sleep disorders and reduced emotional well-being are also possible concerns.
Lacking regular exercise is also associated with lower brain volume and atrophy. These issues may be linked to higher instances of cognitive impairment, including dementia.
Resources:
- Vital Record, Nov. 20, 2015, Healthy legs: Preventing circulation problems on the job
https://vitalrecord.tamu.edu/healthy-legs-preventing-circulation-problems-on-the-job/ - Cleveland Clinic, Muscle Atrophy
https://my.clevelandclinic.org/health/diseases/22310-muscle-atrophy - Center for Women’s Health, Exercise May Not Make Up For Sitting
https://www.ohsu.edu/womens-health/exercise-may-not-make-sitting#:~:text=What%20are%20the%20health%20risks%20of%20long%20hours%20spent%20sitting%3F&text=There%20are%20a%20few%20risks,a%20concern%20for%20elderly%20women - Harvard Health Publishing, Jan. 7, 2025, Is it too late to save your posture?
https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture - PMC, July 25, 2012, Too Much Sitting: The Population-Health Science of Sedentary Behavior
https://pmc.ncbi.nlm.nih.gov/articles/PMC3404815/ - NCBI, April 30, 2024, Physiology, Glucose
https://www.ncbi.nlm.nih.gov/books/NBK545201/ - Frontiers, Sept. 26, 2022, Detrimental effects of physical inactivity on peripheral and brain vasculature in humans: Insights into mechanisms, long-term health consequences and protective strategies
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.998380/full - PMC, July 30, 2018, Changes in sedentary time are associated with changes in mental wellbeing over 1 year in young adults
https://pmc.ncbi.nlm.nih.gov/articles/PMC6082791/ - PMC, Sept. 10, 2015, Association of change in brain structure to objectively measure physical activity and sedentary behavior in older adults: Age, Gene/Environmental Susceptibility-Reykjavik Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC5111543/
This article is for educational and informational purpose only and does not substitute for professional medical advice. For any questions about your own health condition, speak to a qualified physician or healthcare provider.
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