We all sit every day whether it's while working at a desk, watching TV, driving or using our phones. Sitting for long hours, especially without breaks, can quietly take a toll on our health. Many people don’t realise how harmful too much sitting can be. In this blog, we’ll explore the risks, how to recognise the warning signs and practical tips to help you sit less and stay healthier.
Why is sitting too much bad for your health?
Our bodies are made to move. When we sit too much, our muscles become less active and our blood flow slows down. This can cause many health issues over time. Even if you exercise, sitting for long periods can still be harmful.
Health risks of prolonged sitting
Here are some of the main risks:
1. Heart disease
When you sit for extended periods, blood flow to your heart slows down, which can raise the risk of heart disease. People who sit for more than eight hours a day have a higher chance of heart problems, even if they exercise.
2. Weight gain and obesity
Sitting burns less calories than standing or moving around. Over time, this can cause weight gain. It also affects how your body handles fat and sugar, which can increase the chances of obesity.
3. Type 2 diabetes
Long periods of sitting can lower your body’s sensitivity to insulin. This means your blood sugar levels can rise, putting you at risk for type 2 diabetes.
4. Back and neck pain
Sitting for hours, especially with bad posture, can cause or worsen back, neck and shoulder pain. This is common for people who sit at a desk all day without proper support.
5. Poor posture and weak muscles
When you sit a lot, the muscles in your legs, hips and core can become weak. Poor posture while sitting can also cause problems like a curved spine or tight hips.
6. Mental health effects
Too much sitting can increase feelings of anxiety and depression. Regular movement helps release chemicals in the brain that improve your mood and energy levels.
7. Poor blood circulation
Sitting still for too long can lead to poor circulation, especially in the legs. In some cases, it may even cause blood clots, like deep vein thrombosis (DVT), which can be serious.
Signs you’re sitting too much
It’s not always easy to notice how much time you spend sitting. Here are some common signs that you may be sitting too much:
- You feel stiff or sore after work.
- You often get back or neck pain.
- You feel tired or sluggish during the day.
- You rarely take breaks to stand or walk.
- You spend most of your day in front of a screen.
- You notice weight gain or reduced fitness levels.
- You don’t get at least 30 minutes of movement on most days.
If some of these sound familiar, it’s time to make some changes.
Tips to reduce sitting time
Small changes can make a big difference to your health. Here are some tips:
1. Take regular breaks
Set a reminder every 30-60 minutes to stand, stretch or take a short walk. Even standing for a few minutes helps.
2. Stand up while talking
If you’re on the phone or having a meeting, try standing or walking during the call.
3. Use a standing desk
A height-adjustable desk helps you alternate between sitting and standing throughout the day. You can also try working at a counter or high table if you don’t have a standing desk.
4. Walk more
Try walking during your lunch break, or park farther from your destination. Take the stairs instead of the lift whenever possible.
5. Reduce screen time
Outside of work, limit how long you sit in front of the TV or computer. Do something active, like gardening, cleaning or playing a sport.
6. Stretch during TV time
Instead of sitting through an entire show, stretch or do light exercises during adverts or between episodes.
7. Track your activity
Use fitness trackers and smartphone apps to count your steps and keep track of how much time you’re active each day. Aim for at least 7,000-10,000 steps.
Desk exercises and stretching ideas
If you spend a lot of time at a desk, try these simple moves to keep your body active and reduce stiffness:
1. Neck rolls
Slowly roll your head in a circle to relax your neck muscles. Do this a few times in each direction.
2. Shoulder shrugs
Raise your shoulders towards your ears, hold for a second, then relax. Repeat 10 times.
3. Seated leg lifts
While sitting, lift one leg straight and hold for a few seconds. Lower it and switch legs. Do 10 reps on each side.
4. Torso twists
Sit straight and twist your upper body to one side, holding the back of your chair for support. Hold for 10 seconds, then switch sides.
5. Standing calf raises
Stand behind your chair, hold the back for support and lift your heels off the ground. Lower and repeat 15-20 times.
6. Wall sit
Stand with your back against a wall and slide down into a sitting position, as if you’re in an invisible chair. Hold for 15-30 seconds.
Conclusion
Sitting is part of everyday life, but prolonged sitting can be harmful. Fortunately, you don’t need to make huge changes to improve your health.
Alongside these habits, it’s also wise to think ahead and be prepared for potential health issues, especially as we age. Having the right health insurance policy can ease the financial burden of medical care if sitting-related conditions develop. For older adults, senior citizen health insurance can be valuable in managing age-related health risks and ensuring timely treatment.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.