In 2024, office jobs are becoming more common in much of the world. This, combined with the time spent sitting in cars or in front of the TV, results in a significant portion of the day being spent sitting.
We’re constantly being told that sitting all day is bad for our health, but why is it so harmful and how can we address it?
The problems associated with excessive sitting go beyond simply being inactive. Rest is important, but too much sitting can negatively impact our health.
If inactivity isn't the cause, then why does sitting lead to so many problems? Well, according to Harvard Medical School, experts aren’t entirely sure. One hypothesis suggests that it may be due to the relaxation of our muscles. When our muscles relax, they use very little glucose from our blood.
This could be associated with the development of type 2 diabetes. However, this is just one of the physiological and psychological conditions that have been linked to excessive sitting.
The link between excessive sitting and the development of diabetes has been well-documented for more than a decade. For instance, a 2007 study highlighted the connection between sedentary behavior and insulin resistance. Recent studies have further emphasized this relationship, such as a 2018 publication discussing the role of taking breaks from inactivity in managing blood sugar levels for diabetes patients.
Moreover, experts frequently associate being overweight with an increased risk of developing diabetes, and prolonged periods of sitting can contribute to weight gain. Inactivity can lead to reduced calorie expenditure, ultimately leading to weight gain. While weight gain itself doesn’t necessarily mean someone has poor health, being overweight is considered a risk factor for a wide range of health conditions.
Additionally, excessive sitting can negatively impact cardiovascular health. A meta-analysis published in 2012 estimated that individuals who spend more time sitting may face a significantly higher relative risk of experiencing cardiovascular events.
Mens sana
Furthermore, experts have suggested that extended periods of sitting may be linked to the onset of cancer for more than a decade now. For instance, a study published in 2020 in the journal Cancer Science found a connection between “prolonged” sitting and pancreatic cancer in men, as well as lung cancer in women.
In addition, a sedentary lifestyle may be a contributing factor to several other types of cancer. Another study in 2020 associated cancer mortality with inactivity.
However, it’s becoming increasingly clear that sitting for extended periods of time isn’t only bad for our physical health, but it can also have serious implications for our mental well-being. Excessive sitting has been linked to an increased incidence of anxiety and depression.
Other health issues associated with excessive sitting include weakened muscles and reduced flexibility. This is particularly concerning as it can make it harder for us to engage in physical activities in our daily lives.
Avoiding excessive sitting can be challenging, especially for those with jobs that require long periods of sitting, such as professional drivers.
However, there are some tips that can be helpful. For instance, taking breaks to stretch our legs and moving away from the screen or steering wheel during rest periods can help reduce the overall time spent sitting.
When you have the option to work standing up, it’s beneficial to take advantage of it, even if only for a short period, to ensure that you don’t spend too much time sitting continuously. One approach is to use alarms as reminders to change your posture every half hour.
Leisure time is also important. To address this, you can proactively replace some of your sedentary leisure activities with more active options. Alternatively, you can simply establish time limits for sitting activities.
This article was written by Pablo Martínez-Juarez and originally published in Spanish on Xataka.
Image | Daria Nepriakhina
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