You Might Want to Stand up For This: How Bad is Sitting for Your Health?

It is no secret that sitting and inactivity is not good for the human body in relation to weight gain and other health factors, but what exactly does too much sitting do to our bodies? How harmful is it? How much is too much sitting? It turns out too much sitting has profound impacts on our organs, musculoskeletal system, brain function, in addition to contributing to weight gain. This article will examine the known health risks of sitting, what experts have determined is too much sitting, what effect it has on the human body, and whether regular exercise can off-set prolonged periods of inactivity.

Just how much sitting is too much sitting? The answer can vary based on the research; but the effect of even a minimal amount of sitting is astounding. One study found that four hours of TV watching a day increased the risk of death by 50 percent and an increase of 125 percent for having health events related to cardiovascular issues, for example, chest pain (angina) or heart attack compared to those who only engaged in two hours or less. (Levine, 2012) Bear in mind that study only looks at leisure time sitting, what about sitting at work? A study that looked at total hours of sitting found that an average adult who sat 11 hours a day had an increased risk of dying due to any cause in the next three years by an astonishing 40 percent compared to those who sat less than four hours a day. (Glatter, 2013) Even if a person exercises regularly, this may not be enough to offset the damaging effects of prolonged inactivity the rest of the day. (Levine, 2012; Glatter, 2012)

There isn’t just one effect on the human body due to prolonged sitting — it is a full body assault.

Effects on organs:

• Organ damage has been linked to lengthy sitting; the heart is affected as there is reduced consumption of fat by inactive muscles and increased fatty acid deposits in the heart due to reduced blood flow. The people with the most sedentary time had twice the risk of cardiovascular issues than those with less. This poor circulation also causes swollen ankles, increased varicose veins and the potential formation of deep vein thrombosis (DVTs).
• Then there are the effects on the pancreas. Insulin uptake is greatly diminished by inactive cells leading to a decreased response to insulin, which results in more insulin being produced and so on. One single day of prolonged sitting was shown to reduce insulin response.
• Additionally, several types of cancer have been linked to those with the least movement throughout the day. Regular movement helps boost systemic antioxidants which attack potential cancer-causing free radicals; and the excess insulin previously mentioned stimulates cell growth including cancer cells.

Effects on the musculoskeletal system:

• “Mushy abs” related to poor posture combined with lack of movement can affect the curvature of the spine.
• “Limp gluteus” that has little function in sitting affect stability and ability to maintain stride while walking.
• Reduced flexibility in the hip flexors leads to tightness and potential injury as this inflexibility may lead to an increased risk of fall as one ages.
• Back pain can occur as a result of reduced flexibility of the spine and disc damage.
• Cartilage can harden around supporting ligaments and tendons.
• The psoas muscle (runs from the lumbar through the abdominal cavity) may shorten.
• The spine as a whole bears undue pressure from supporting the weight of the upper body on certain anatomical regions (ischial tuberosity – sit bones) as opposed to being dispersed along the spinal arch.

Many scientists attribute the overall lack of activity by the population as a whole to the increase in osteoporosis. Our bones need weight bearing activities like walking or running to stimulate bone growth. All in all, this is a recipe for an unhealthy and painful future.

Effect on the brain function:

• While not as life-threatening, our brains are also affected by lack of movement as it needs a continuous flow of freshly oxygenated blood to function well and maintain mood stability. When we stop moving, our whole body (including our brain) slows down. (Berkowitz and Park, 2014).

Effect on weight:

• It is well known we need activity to help obtain and maintain a healthy weight. The more we move, the easier it is to lose and keep off excess weight. Prolonged TV watching often leads to over-eating as most people tend to snack as they watch TV.  (Watson, 2014).

It is no secret that a sedentary life-style is not the path to health and longevity, but it is important to know just how much damage can be done when the body does not move enough. There are simple steps, literally and figuratively, that can be taken to off-set this inactivity. Stand up and take a load off, your body will thank you for it.

1. Levine, James A., M.D., Ph. D. “Sitting Risks: How Harmful Is Too Much Sitting?” Adult Health. Mayo Foundation for Medical Eduction and Research, 06 June 2012. Web. 20 Sept. 2014.
2. Glatter, Robert. “Why Sitting Increases Your Risk of Dying Sooner.” Forbes. Forbes Magazine, 09 Feb. 2013 Web. 20 Sept. 2014.
3. Glatter, Robert. “Why Sitting at Work Can Be so Deadly”. Forbes. Forbes Magazine, 27 May 2012 Web. 20 Sept. 2014.
4. Berkowitz, Bonnie, and Patterson Clark. “The Health Hazards of Sitting.” Washingtonpost.com/national. Washington Post, 20 Jan. 2014. Web. 20 Sept. 2014.
5. Watson, Stephanie. “Too Much Sitting Linked to An Early Death.” Harvard Health Blog. Harvard Health Publications Blog, 29 Jan. 2014. Web. 20 Sept. 2014.