Prolonged sitting can be harmful to health, affecting posture and potentially causing discomfort and pain. To reduce these risks, it is essential to take regular breaks from sitting and incorporate light exercises.
The harm prolonged sitting inflicts on the body may be greater than we realize. A 2020 systematic review published in the International Journal of Behavioral Nutrition and Physical Activity revealed a significant non-linear dose-response relationship between sedentary time and health risks, including mortality from all causes, cardiovascular disease, and cancer. Simply put, the longer one sits, the higher the risk of death—especially for people with lower levels of physical activity. This study underscores the importance of reducing sitting time and increasing physical activity to mitigate the risks.
Major Health Risks of Prolonged Sitting
Do you often find yourself sitting for long periods? In today’s world, whether working in an office or relaxing at home, long periods of sitting have become the norm. Yet many people are unaware that this sedentary lifestyle can harm muscles and bones and even slow down metabolism. Some of the major health risks associated with prolonged sitting include:- Anterior Pelvic Tilt: Prolonged sitting can tighten the thigh and hip flexor muscles while weakening the abdominal and gluteal muscles, increasing the risk of developing an anterior pelvic tilt.
- Knee Pain: Sitting for extended periods can weaken the thigh muscles, while an anterior pelvic tilt may contribute to knock-knee posture. These factors can reduce knee stability and support, leading to knee pain.
- Reduced Mobility: Weak thigh and gluteal muscles make it challenging to climb stairs or walk comfortably.
- Lower Back Pain: Prolonged sitting weakens the upper abdominal muscles, reducing spinal support and potentially leading to lower back pain or even a hunchback posture.
- Incontinence: For those with urinary incontinence, prolonged sitting further weakens the abdominal and pelvic floor muscles, making it harder to control leakage.
- Neck Strain: Long periods of sitting often lead to an unconscious forward extension of the neck, placing strain on the cervical spine.
- Migraines: Added strain on the neck causes inflammation and restricts circulation to the head, which can trigger migraines. In traditional Chinese medicine (TCM), many migraines are believed to be caused by poor circulation of qi (energy) and blood in this area.
- Shoulder and Neck Pain: Forward head posture increases pressure on the upper back, often resulting in shoulder and neck pain.
- Impaired Metabolism: Prolonged sitting restricts blood circulation, which can slow down the body’s metabolic rate.
- Eye Issues: Prolonged sitting often involves screen time, which exposes the eyes to blue light for extended periods, increasing the risk of eye issues such as myopia (nearsightedness) and glaucoma.
