7 Things That Happen To Your Body If You Sit All Day Down

Your Body If You Sit All Day.

Research linking prolonged sitting to health problems began in the 1950s when double-decker bus drivers suffered double the rate of heart attacks. 

These drivers sat for 90 percent of their shifts.

But despite the double-decker buses height and low activity levels, they climbed up and down 600 stairs a day. 

Prolonged sitting slows down metabolism, making our muscles and bones weaker. 

The benefits of standing are well known, but sitting has several negative health implications, including heart disease and Type 2 diabetes. 

Long periods of sitting increase the risk of developing 

  • cardiovascular disease
  •    cancer
  •    high blood sugar
  •    excess body fat around the waist

In addition, prolonged sitting has been linked to an increased risk of death from cardiovascular disease and certain types of cancer. 

01.

Anxiety and Depression.

Why does sitting cause Anxiety and Depression in people? 

The answer is probably related to the mental effects of sitting too much, which is largely understudied. 

Nevertheless, it has been found that sitting increases the risk of depression, which could be mitigated by regular physical exercise.

In addition to mental health problems, prolonged sitting can lead to a higher risk of colon and uterine cancer.

Even though there is a growing body of evidence linking sedentary behaviour to health outcomes, the link between SB and mental disorders is still unclear. 

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The present review assessed the association between sedentary behaviour and anxiety risk separately, considering different types of sedentary behaviour. 

However, there was inconsistent evidence about the relationship between screen time and anxiety risk.

Further research is needed to confirm this association.

Long periods of sitting are associated with increased levels of anxiety and depression. 

Studies have shown that sitting for longer than three hours significantly increases the risk of moderate symptoms.

These symptoms were also more common among women than men. 

While male workers reported an average of 5 hours of sitting per day, women were on the couch for an average of four hours. 

Long hours of sitting are not healthy and can lead to unhealthy snacking and overeating.

Research has also shown that the amount of time spent in sedentary behaviour is associated with higher anxiety levels. 

This is a natural consequence of the COVID-19 epidemic that swept the country. 

But the study also found that the trend toward reduced physical activity begins in the teen years. 

While the connection between depression and sitting remains unclear, it is nonetheless a strong indication that sitting can lead to mental illness.

02.

Diabetes Risk.

Did you know that many Americans spend far too much time sitting?

In addition to the stress it creates, extended periods of sitting also increase the risk of type 2 diabetes. 

One study, led by Marc Hamilton, found that sitting too much reduces the activity of an enzyme known as lipoprotein lipase.

This enzyme moves fat into muscle during activity and suppresses it when we are inactive. 

The excess fat in our blood is a major contributor to heart disease and other health conditions, including diabetes.

Sedentary behaviour can increase the risk of Type 2 diabetes, heart disease, and death. 

A study on 794,577 participants found that sedentary behaviour was linked to a higher risk of Type 2 diabetes.

It was not found, however, whether sitting causes the risk. 

But the association between sitting and diabetes was not insignificant, indicating that the risk is significantly higher than that of other risk factors.

A study at the University of Leicester showed that people who sat for long periods experienced large spikes in blood sugar after eating.

They reduced sugar levels by performing light exercises, like arm ergometers. 

The researchers concluded that people who spend long hours sitting have a 14 percent risk of type 2 diabetes. 

The researchers recommended that people with diabetes get up thrice daily to exercise.

Researchers have linked sedentary behaviour with type 2 diabetes and metabolic syndrome development. 

Their findings indicate that sedentary behaviour is a risk factor for metabolic disorders and heart disease. 

The risks of type 2 diabetes are also increased when the amount of time spent sitting is more than 50% of the day. 

Those with metabolic syndrome should aim to reduce their sedentary time and increase their physical activity.

03.

Stiff Shoulders & Neck.

Nobody likes having a stiff shoulder or neck, now do we?

If you’re not aware of it, sitting for long hours can cause pain in your neck and shoulders.

Sitting in awkward positions can cause pain that ranges from mild to severe.

It can even cause headaches. Some activities can even cause neck and shoulder pain if you’re too sedentary.

While sitting can result in stiffness and pain, you can actually do things that can help your body stay flexible and avoid this painful condition.

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Aside from avoiding the above-mentioned posture-altering activities, you can also try simple stretches to improve your posture.

For example, Dr. Delavaux recommends holding your phone higher while standing, as it helps keep the neck in a neutral position.

Another tip to help relieve your pain is to take regular breaks from sitting.

Walking around can help you stretch and move better.

Inflammation of the rotator cuff is another common cause of stiff shoulders and neck pain.

It affects the tendons and bursae around the shoulder.

Separation of the acromioclavicular joint causes shoulder pain.

This injury usually happens when someone falls on his or her shoulder, causing a bump above the shoulder and pain in the surrounding areas.

Prolonged sitting can also cause back pain.

This is because prolonged sitting causes increased stress on the back, neck, shoulders, and arms.

It can damage spinal discs and strain the muscles.

Poor workplace ergonomics can cause recurrent episodes of back or neck pain.

Even worse, it can cause more severe conditions such as meningitis.

In extreme cases, the pain can even damage the brain.

04.

Weight Gain.

We spend a lot of time sitting in modern society, and many health problems are associated with this. 

For example, sitting for extended periods can lead to metabolic syndrome, a condition where one’s blood pressure is too high and cholesterol is too low. 

Moreover, sitting for long periods can increase your chances of developing cardiovascular disease and cancer.

It can also increase your risk of developing diabetes and high blood pressure.

The amount of time you spend sitting highly impacts the risk of becoming obese. 

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While sitting all day does increase your risk of obesity, moderate to vigorous exercise will reduce your chances of becoming obese.

In addition, sedentary people are more likely to snack throughout the day. 

In addition, some medications, including beta-blockers, antidepressants, and steroids, increase your risk of weight gain.

Long-term sitting can lead to obesity and other health problems

According to a study published in the Annals of Internal Medicine, people who spend a lot of time sitting have a 22% higher risk of dying early than those who sit for less than 30 minutes. 

Other studies have linked prolonged sitting to depression, dementia, and multiple cancers.

But more studies are needed to answer this question.

And it’s not clear that sitting is the cause of obesity.

05.

Cancer Risk.

Did you know prolonged sitting reduces energy expenditure and dispenses time spent in light physical activity?

These factors increase weight and can contribute to cancer. 

Television-watching is also accompanied by unhealthy food and drink.

This fact is particularly alarming since obesity is one of the leading causes of cancer. 

While there are many benefits to sitting less, there are also some disadvantages to the practice.

For those who are not convinced, read on to learn more about its harmful effects.

Besides raising the risk of cancer, sitting for a prolonged period increases the risk of various diseases. 

Researchers have been studying the effects of sitting on health since the 1960s.

They have concluded that moderate amounts of physical activity reduce the risk of various types of cancer. 

 So, a good tip is to replace 30 minutes of sitting with physical activity every hour.

This simple change can reduce the risk of developing cancer by up to 30%.

Long periods of sitting may also contribute to other health issues.

Researchers have linked long-term sitting with obesity, high blood pressure, abnormal cholesterol levels, and excess body fat around the waist. 

Studies also suggest prolonged sitting is associated with increased cardiovascular disease and cancer risk.

And since sitting for long periods is associated with an increased risk of certain cancers, there is no doubt that it is a major health problem.

06.

Heart Disease.

Did you know that sitting for long periods can increase the risk of heart disease? 

People who sit for more than 10 hours daily have a 64 percent higher risk of a heart attack. 

Research suggests that we can decrease the risk of cardiovascular disease by increasing the time we spend active and moving. 

However, many of us are stuck in our chairs or reclining sofas. Sitting for long periods can also result in weak muscles in our legs and glutes.

Weak muscles in our legs make us vulnerable to strains and falls.

Biological systems related to physical inactivity have been reviewed extensively.

A recent study on the consequences of sitting on cardiovascular health showed that prolonged periods of sitting reduced the amount of total physical activity. 

The time spent sitting reduced the activity of skeletal muscles, resulting in detrimental effects on the cardiorespiratory system and metabolic processes.

These effects are especially pronounced in physically inactive individuals.

Fortunately, there are ways to limit the amount of sitting time without sacrificing the quality of life.

Prolonged sitting causes systemic inflammation. Chronic low-grade inflammation has been associated with cardiovascular disease. 

Several cross-sectional studies have found that increased sitting time decreases C-reactive protein (CRP) plasma levels and IL-6.

The increased time in sitting may also lead to postprandial hyperglycaemia, impairing vascular function.

However, this is not the only link between sitting and cardiovascular health.

Further studies need to be conducted to examine whether sitting causes human cardiovascular disease.

07.

Tight Hips & Bad Back.

What are the Physical symptoms of sitting too much?

While sitting, your sternum should be slightly up, and you should engage your abs and form a slight arch on your back.

Too much of an arch can put stress on your iliopsoas muscle. 

To avoid pain, take frequent breaks and make sure that you are sitting in a proper posture.

Also, avoid sitting on soft surfaces. Sitting in the wrong position can cause hip pain.

The lower legs connect to the spine via the hip joint, and sitting causes the muscles in this area to tighten. 

Sitting too much causes the sciatic nerve to be irritated, causing it to become painful.

Sciatica is a pain caused by irritation of the sciatic nerve, which runs from the lower back to just below the knees.

The pain in this area is sharp and usually affects one side of the body.

The iliopsoas muscle is very strong, which can lead to hip pain. 

Fortunately, you can prevent this from happening.

However, it is easier to prevent tight hips than to treat them. 

A proper posture and frequent breaks are essential for your health.

But even if you can’t avoid sitting, you can still prevent it from occurring.

A long period of sitting is detrimental to your body.

In addition to stiffness, sitting also prevents circulation and proper alignment of the lower back muscles. 

Your hamstrings and quadriceps need movement to support the weight of your body

Sitting for long periods is painful and can lead to chronic pain.

Sitting isn’t done correctly can lead to serious conditions, including sciatica.

And thats a wrap!

Takeaway.

How to avoid prolonged sitting?

You may not be aware of the health risks associated with prolonged sitting.

Unfortunately, many of us are guilty of this. 

Studies show that more than half of Americans spend six or more hours per day in a sedentary position.

That doesn’t include your hours driving to work or watching television. 

You can do simple everyday things to get moving and prevent the effects of sitting on your body.

Excessive sitting has been linked to increased blood pressure, musculoskeletal disorders, and even some types of cancer.

Studies have also linked prolonged sitting to a higher risk of premature death from certain diseases. 

These findings have led numerous government and health-promoting organizations to issue advice on how to avoid prolonged sitting. 

Follow this suggestion for your health and that of your co-workers. 

If you don’t have time to stand or move around, consider taking a break from your desk.

Long-term sedentary activity increases the risk of developing chronic illnesses and is bad for your mental health.

Even if you exercise regularly, excessive sitting can cause long-term health consequences. 

Sedentary joints and muscles become stiff and painful.

Hence, engaging your body in some physical activity throughout the day is essential. 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.