Millions of people worldwide have developed the habit of sitting for several long hours without a break. Whether they are working at a desk, scrolling through social media, or bingeing their favourite series, sitting for prolonged periods is now the norm. However, sitting for long hours can harm your body, especially if you sit for longer than seven hours per day.
Prolonged sitting can cause several issues, including digestive problems, slower metabolism, and weight gain. It has even been linked to anxiety and depression. This article will explore four effects of sitting for eight hours or more and tips to combat the effects.
1. Your Posture Takes a Hit
One of the common effects of sitting for extended hours is poor posture. While this may seem harmless, hunching your shoulders and slouching can cause a spine deformity. This spine deformity is known as thoracolumbar kyphosis, which causes the upper back to curve outward. A bad posture can also cause chronic pain and headaches from placing too much strain on your neck and shoulders. When you develop the habit of sitting with bad posture, it becomes hard to correct it. You can start making changes, like stretching and sitting up straight, to break the habit and prevent these effects.
2. You Lose Muscle Mass
Your muscles are crucial to your overall strength. They also play a vital role in your body’s movement and balance. As you age, your muscle mass naturally declines, particularly for those over 30. However, sitting for extended periods makes you lose muscle mass faster regardless of age. Sitting for long hours is recognised as inactivity, and your body receives a signal indicating that maintaining muscle mass is unnecessary. This can lead to acceleration in the muscle atrophy or loss of muscle tissue, which only exacerbates as you age. To counteract these effects, you can create a workout routine in which you engage in strength training exercises for a few minutes.
3. Your Joints Stiffen
Your joints need regular movement to remain healthy. When you are inactive by sitting for hours, you can experience stiff joints. Your hips and knees may feel so stiff you experience discomfort or pain when you finally attempt to stand up. This can lead to limitations in your range of motion over time. Stiff joints can cause many challenges in your life, such as making climbing stairs and bending difficult to do. You can combat this effect by taking breaks to stretch regularly and taking a brief walk each hour from your desk to your colleague’s desk.
4. Increased Risk of Chronic Diseases
Sitting causes your blood flow to slow and your body to burn less fat, leading to more fatty acids. Over time, these fatty acids can increase the risk of cardiovascular issues. Therefore, prolonged sitting can cause heart disease. Studies have also shown that sitting for hours can cause other chronic diseases like hypertension (high blood pressure), diabetes, and certain cancers. You can prevent these severe illnesses by prioritising physical activities.
How to Combat the Effects of Prolonged Sitting
Sitting for long hours may seem inevitable, especially if you are required to sit at work. However, you can make small changes that can significantly help to prevent these physical and mental effects.
- You can take short breaks by standing, stretching, or walking every 30-60 minutes.
- If possible, you can alternate between standing and sitting at your desk while you work throughout the day.
- You can create a routine for physical activity after work, whether walking, cycling, or yoga.
- You can use ergonomic chairs and keep your screen at eye level to help you practice good posture.
