Sitting in a chair for long periods of time can lead to several serious health conditions, including heart disease, diabetes, and obesity. Therefore, experts recommend getting up every 30-40 minutes, engaging in light exercise, and staying active to avoid these problems.

Nowadays, most people spend hours sitting in front of their office, laptop, TV, or mobile phone. This habit has become increasingly common with the rise of working from home and digital lifestyles. However, experts believe that prolonged sitting can gradually lead to a number of serious health problems.

According to research, sitting continuously for 8 to 10 hours a day can increase the risk of problems like heart disease, type 2 diabetes, obesity, weakness, back pain, and mental stress. Several studies have also found that people who sit for long periods without taking breaks may also have an increased risk of premature death.

Dr. Parimal Kore, Consultant Orthopedic Surgeon at Ruby Hall Clinic, Pune, says that when we sit for long periods of time, our muscles are not active. This leads to poor blood sugar and body fat control. This gradually affects metabolism, blood circulation, and heart health. This is why sitting for long periods is considered harmful to health.

Not only this, prolonged sitting can also increase neck, back, and shoulder pain. Sitting in front of a screen for extended periods can also lead to mental fatigue, stress, and sleep problems. In this article, let's explore which research warns about the harms of prolonged sitting and what advice experts offer to avoid it.

What does research say?

Sitting for long periods of time can be harmful to the body. Experts have been warning against this for years. According to Keith Diaz, a behavioral medicine expert at Columbia University Medical Center, the habit of sitting for long periods of time is now more prevalent than ever before.

Several studies have shown that sitting for long hours can shorten lifespans and increase the risk of heart disease and premature death. Different studies define "too much sitting" differently, but generally, sitting for more than 8 to 10 hours a day is considered harmful.

Sitting for 10 hours occasionally isn't considered dangerous, but if it becomes a daily habit, it can have adverse effects on your body. Sitting for long periods of time can increase your risk of problems like cancer, type 2 diabetes, osteoporosis, depression, and memory loss.

A study published in the Journal of the American Heart Association (JAHA) in February 2024 looked at nearly 6,000 older women. It found that women who sat for more than 11 hours a day had a 57 percent higher risk of death from any cause over a 10-year period. The risk of death from heart disease was 78 percent higher, compared to women who sat for less than 9 hours a day.

The study also revealed that people who sit for long periods of time without taking breaks are at greater risk of health problems. Therefore, experts recommend getting up and moving around frequently instead of sitting for long periods of time.

Sitting for long periods of time can cause these problems

• The risk of heart disease may increase.
• The risk of type 2 diabetes may increase.
• You may feel obese and weak.
• There may be problem of neck and back pain.
• Blood circulation may be affected.
• Mental stress and fatigue may increase.
• The muscles of the body may become weak.

How to prevent it?

• Get up every 30-40 minutes.
• Instead of sitting continuously for hours, take a walk for 5 minutes in between.
• Do light exercise.
• Stretching, walking, or climbing stairs at work or home can be beneficial.
• Stay active on the weekends.
• If your job requires sitting, then try to be more active on holidays.
• Use a standing desk.
• If possible, spend some time standing while working.
• Reduce screen time.
• Instead of continuously watching mobile or TV after work, give movement to your body.

Experts say that to keep the body healthy, it is not only important to exercise but also to remain active throughout the day.

Image Credit: Shutterstock