The dangers of prolonged sitting and how to combat them

Sitting for prolonged periods of time has been linked to a variety of negative health effects, including obesity, diabetes, heart disease, and even premature death. 

In fact, a study by the American Cancer Society found that people who sat for more than six hours a day had a 20% higher risk of dying during the 14-year study period than those who sat for less than three hours a day.

And it doesn’t stop there!

Prolonged sitting has been linked to a variety of negative health effects, including:

  • Obesity: A study published in the American Journal of Epidemiology found that men and women who sat for more than six hours a day had a 20% higher risk of becoming obese compared to those who sat for less than three hours a day.

  • Diabetes: A study published in the American Journal of Epidemiology found that men who sat for more than six hours a day had a 20% higher risk of developing diabetes compared to those who sat for less than three hours a day.

  • Heart Disease: A study published in the American Journal of Epidemiology found that men and women who sat for more than six hours a day had a 17% higher risk of developing heart disease compared to those who sat for less than three hours a day.

  • Premature Death: A study published in the Journal of the American Medical Association found that people who sat for more than six hours a day had a 40% higher risk of dying from any cause during the 14-year study period compared to those who sat for less than three hours a day.

  • Cancer: A study published in the Journal of the National Cancer Institute found that people who sat for more than six hours a day had a 10% higher risk of developing colon cancer, and a 13% higher risk of developing endometrial cancer compared to those who sat for less than three hours a day.

  • Back pain: A study published in the European Journal of Epidemiology found that people who sat for more than six hours a day had a 22% higher risk of developing back pain compared to those who sat for less than three hours a day.


One of the main reasons sitting is so dangerous is that it causes our muscles to become inactive. 

When we sit, we burn fewer calories and our muscles are not being used, leading to a decrease in muscle mass and strength. This can lead to weight gain and make it more difficult to maintain a healthy weight.

Sitting also causes our metabolism to slow down, which can lead to an increase in blood sugar and insulin levels. High blood sugar and insulin levels are major risk factors for diabetes and heart disease.

Another danger of prolonged sitting is that it can lead to poor posture. When we sit for long periods of time, our muscles become fatigued and we tend to slouch, which can put a strain on our spine and lead to chronic back pain.

So, what can we do to combat the dangers of prolonged sitting?

1.) Stand up and move around every 30 minutes: Set a timer to remind yourself to stand up and move around for a few minutes every 30 minutes. This can help to increase your metabolism and blood flow, and can also help to reduce muscle soreness and fatigue.

2.) Use a standing desk: Standing desks are becoming increasingly popular, and for good reason. They allow you to work while standing, which can help to increase your metabolism and reduce the amount of time you spend sitting.

3.) Incorporate exercises into your daily routine: Incorporating exercises such as squats, lunges, and calf raises into your daily routine can help to strengthen your muscles and improve your posture.


4.) Maintain good posture: When you are sitting, make sure to sit up straight and keep your shoulders back. This can help to reduce strain on your spine and improve your posture.


5.) Take a walk during lunch breaks or after work: Instead of sitting down to eat lunch or watch TV after work, take a walk. This can help to increase blood flow, reduce muscle soreness and fatigue, and boost your mood.


By making a few small changes in our daily routine, we can combat the dangers of prolonged sitting and improve our overall health and well-being.

It is important to be mindful of how much time we spend sitting, and to make an effort to stand up, move around, and incorporate exercise into our daily routine.