How Prolonged Sitting Affects Our Health

Prolonged sitting has the potential to cause serious problems to our muscles, bones, organs and even our mind. In reality we are not often aware how much we do actually sit. It has been estimated that on average a human sits for around 10 hours a day. 

The Healthy Human Body 

Our bodies are designed to move. It is movement that gives us healthy joints, strong bones and good blood circulation. 

Regular movement is of utmost importance for our lymphatic system too as without the contraction of muscles all the toxins and waste materials begin to accumulate in our tissues. 

How Prolonged Sitting Affects The Body

Research has linked sitting for long periods of time with obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Listed below are the various muscles and body systems that are affected by excessive sitting.

Back & Shoulders

The average person is not able to sit down for more than three minutes without falling into a slumped or ‘slouched’ posture. Over time, this creates wear and tear in our discs and joints, overworks our spinal ligaments and puts an enormous strain on our back muscles. 

Leg Muscles

Sitting down for long periods can lead to muscle atrophy in the leg and gluteal areas. poor circulation, swollen ankles, varicose veins and even deep vein thrombosis have been linked to long hours of sitting.

Cardiovascular System

Our heart and cardiovascular systems work more effectively when we stand. Prolonged sitting is also responsible for deactivating the enzyme responsible for the breakdown of fats in the blood vessels, and can lead to blockage of the blood vessels in the heart.

Lung Function

When we sit down all day, due to lung compression from the posture, we also reduce the amount of oxygen entering our body. So by sitting down we are cutting down on the amount of energy we consume from the environment.

Brain Power & Concentration

The longer we sit, the more sluggish our brain becomes. Prolonged sitting can limit the fresh blood and oxygen supply to the brain, meaning it can decrease levels of our ‘feel-good’ hormones and slow our brain function.

Digestion

Sitting down can cause our abdomen to compress, which in turn slows down digestion. This can lead to issues such as bloating, heartburn and constipation.

Main Muscles Affected By Prolonged Sitting

Shoulder, neck and back pain are linked to overextending the shoulder and back muscles while slouching forward and trying to support the weight of the head. 

As we’re sitting in our chairs our hip flexors,  including the psoas muscle, shorten. This can cause excessive arching in the lumbar spine, lower back pain and lumbar lordosis. 

If we spend the majority of our time sitting our hamstrings are not only shortened but also compressed. Overly short or tight hamstrings can pull the top of the pelvis backward.

Balancing The Effects Of Prolonged Sitting 

In order the counteract the effects of prolonged sitting there is a lot that we can do. Here are some tips:

• Stand up when talking on the phone.

• Stand up and walk around for a minute or two each half hour.

• Have standing or walking meetings.

• Take a walk at lunchtime.

• Improve your seating posture. 

• Invest in a standing or a floor desk. 

• Practice sitting cross legged on the floor.

• Get off two-three stops before yours and walk.

• Massage your muscles.

• Exercise, stretch and do yoga.

In conclusion, to keep healthy we need to try and move more, sit less and practice sitting cross legged. 

By Evelina Gadzhova 
BEAM ACADEMY TEAM