The range of health issues that arise from sitting too long are quite serious. According to Andrew Wilson*, Osteopath and international ergonomic specialist in his book "The Complete Guide to Good Posture at Work"; "Our modern sedentary lifestyle, and the increasing amount of sitting it requires, can have profound effects on our different body systems. These can have long- term health implications."
Here are 6 of the most common effects of sitting for long periods:
1. Poor circulation and a weakened heart
Regular aerobic exercise helps keep the heart strong. As Andrew Wilson says, "The heart is a muscle. It responds to exercise by becoming stronger and functioning more efficiently." A lack of exercise weakens the heart making it difficult coping with increased activity such as walking up stairs; as well as thickening the blood which puts more workload on the heart.
2. Venous thrombosis & varicose veins
The heart needs assistance to pump blood efficiently around the body. The soleus muscle within the calf, (referred to as the second heart), acts as a powerful vascular pump, helping the return of blood to the heart. Therefore, every step you take helps your blood flow and heart function.
Sitting for extended periods prevents this pump from working efficiently and blood to pool in the veins – risking blood clots in the legs, which could lead to a pulmonary embolism, or varicose veins. Pressure on the back of the legs from sitting also prevents healthy blood flow too.
3. Fatigue
Blood requires efficient oxygenation to carry vital nutrients to the body. A poor posture encourages shallow or chest breathing, rather than using the whole diaphragm. Poorly oxygenated blood limits brain function, effects concentration and increases neurological fatigue. How often have we nearly fallen asleep in long meetings? It's our bodies telling us it's time to get up and move.
4. Problems with Digestion
We probably give little thought that sitting compresses our organs and digestive system. Prolonged sitting, particularly in slumped or crunched postures, constricts the passage and absorption of our food, giving rise to a range of digestive conditions
5. Loss of bone strength
Bone is living tissue. A woman's bone density peaks at age 35, and drops approximately 1% per year. "In short, the more active weight bearing exercise that a person can do, the greater their bone mass with be, their bone density loss will be reduced, and they will have a much lower risk of developing osteoporosis," states Andrew.
6. Obesity
Even with good nutrition, there are those who struggle to maintain a healthy weight. When we're sitting, we're not moving sufficiently to burn the calories we consume each day – these additional calories being stored as fat.
An inadequate blood supply often causes a dip in energy levels during the day; encouraging unhealthy snacking on foods such as chocolate and sugary drinks to perk us up. Along with a healthy diet, movement and exercise is key to helping our body balance energy in with output.
It's not all doom and gloom – making sure you get and move around the office will help. Even accidental exercise like taking the stairs instead of the lift, or walking to get your morning coffee – rather than on the way into work, or even making sure you get out of the office every lunch time to enough some fresh air, they all contribute.
