Summary. Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers. Too much sitting can also be bad for your mental health.
According to the charity Just Stand, the following thresholds determine a person's risk of developing health problems due to sitting: Low risk: Sitting for less than 4 hours per day. Medium risk: Sitting for 4–8 hours per day. High risk: Sitting for 8–11 hours per day.
Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.
The two primary factors that negatively impact your gut health from too much sitting are decreased blood flow and increased pressure on your digestive tract.
Thus, any level of smoking increases risk of dying from any cause by approximately 180% versus a 25% risk increase for sitting. Even light smoking (1–4 cigarettes per day) has been associated with a higher risk of mortality compared with sitting.
Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Research shows that having a sedentary lifestyle is associated with a range of chronic diseases and conditions , including a higher rate of musculoskeletal (MSK) injury and a host of other conditions. Which means if your staff sit at their desks for long periods, they might end up with serious healthcare needs.
If sitting for too long is harmful, is it better to work lying down? Unfortunately not. Lying down may be cosier, but it's not healthier. Just like sitting, it belongs to the group of activities with low energy consumption.
Likewise, the amount of fat deposited around our internal organs may also predispose us to these diseases. “Using MRI (magnetic resonance imaging) techniques and physical activity monitors we have shown that the more time spent sedentary, the stronger the association with higher levels of internal and abdominal fat.
Sitting for long periods can lead to weakening and wasting away of the large leg and gluteal muscles. These large muscles are important for walking and for stabilising you. If these muscles are weak you are more likely to injure yourself from falls, and from strains when you do exercise.
The 20:8:2 rule was coined by Dr. Alan Hedge, an ergonomics professor at Cornell University, who found that sitting for 20 minutes, standing for 8, and then walking around for 2 minutes keeps your body active and in good posture.
Investigators at Mass General Brigham found sedentary behavior was associated with higher risks of all four types of heart disease, with a marked 40-60 percent greater risk of heart failure and cardiovascular death when sedentary behavior exceeded 10.6 hours a day.
Taking 5-minute standing or moving breaks every 30 minutes can help offset the health effects of sitting all day. Being active before or after work can go a long way in reducing the effects of daytime sitting.
McCulloch (2002) summarized findings from 17 studies that involved standing for more than 8 hours per day (8 h/d). Major health risks identified were chronic venous insufficiency, musculoskeletal pain of the lower back and feet, preterm birth, and spontaneous abortions.
More time spent sitting, reclining or lying down during the day may increase the risk of cardiovascular disease (CVD) and death, according to a study in JACC, the flagship journal of the American College of Cardiology, and presented at the American Heart Association's Scientific Sessions 2024.
Other research has linked prolonged sitting or other sedentary behavior to diabetes, poor heart health, weight gain, depression, dementia, and multiple cancers. It's a habit that seems to start early.
Being out of shape can manifest in different ways, including: Low cardiovascular endurance, or the ability of your heart and lungs to supply oxygen to your muscles. Decreased muscular strength, or the ability of your muscles to exert force. Limited flexibility, or the range of motion of your joints.
The American Heart Association notes that prolonged sitting raises the risk of developing heart disease or stroke, even for those who exercise regularly. It can take as little as 30 minutes of uninterrupted sitting to affect how blood vessels function.
The Risks of Laying Down All Day
Rest is essential for the body and mind, but overdosing can definitely lead to health risks. Some of them are: Reduced muscle mass and strength. Increased risk of falls and injuries.
Knees and forearms should be parallel to the floor. Elbows should be at your sides. Sit up straight and do not slump to one side. Look forward to prevent neck pain or strain.
Sitting too long can make your muscles and joints stiff, so when you try to walk afterward, they may take time to “wake up” and work properly.
A sedentary lifestyle has been associated with inflammatory bowel disease, constipation and a disturbed microbiome. Therefore it is recommended not to spend long periods of time sitting after a meal.
Hip and leg pain
Prolonged sitting can put pressure on the sciatic nerve, which is responsible for movement and sensation in the lower body. Over time, that pressure can irritate the nerve, causing leg and hip pain.
Sedentary death syndrome (SeDS) is a major public health burden due to its causing multiple chronic diseases and millions of premature deaths each year. Despite the impact of physical inactivity, very little is known about the actual causes of physical inactivity-induced chronic diseases.