Is sitting the new smoking? Here's how prolonged sitting can undo the benefits of exercise

Dangers of prolonged sitting: Without enough physical activity, the risk of chronic conditions like heart disease, diabetes, and even premature death increases (Image: Canva)

If you always feel sluggish after a long stretch of sitting, or notice stiffness in your back and legs, know that these are two immediate signs of a sedentary lifestyle. The other symptoms may include frequent discomfort in your joints or finding it hard to focus after sitting for hours. When your body remains stationary for long periods, it’s easy to forget how essential movement is to your health.

Without enough physical activity, the risk of chronic conditions like heart disease, diabetes, and even premature death increases. According to the National Institutes of Health (NIH), sedentary behaviours, such as sitting for long hours while watching TV, using a computer, or even driving are distinct from just being inactive; they involve sitting or low levels of energy expenditure, and the effects can be damaging.

Research has shown that even if adults meet public health guidelines for exercise, sitting for long periods can still compromise metabolic health, leading to risks like obesity, heart disease, and type 2 diabetes. The NIH suggests that while these behaviours are often seen as harmless, they have real consequences for your health and longevity.

Also read | 7 ways right posture influences your physical, mental health

Additionally, multiple studies have found links between excessive sedentary behaviour and premature mortality. This is because too much sitting leads to a reduction in physical activity, lowering energy expenditure and displacing opportunities for healthier behaviours. Despite the focus on moderate-to-vigorous activity, even light-intensity activities, such as standing or walking, can reduce some of the risks associated with prolonged sitting.

The dangers of sitting for too long:

• Weight gain: Prolonged sitting slows metabolism, reducing calorie burn. Sitting contributes to fat buildup, particularly around the abdomen, which increases obesity and metabolic disorders risk.

• Increased risk of heart disease: Sitting restricts circulation. It increases blood pressure and cholesterol levels. The American Heart Association suggests that prolonged sitting, even with exercise, raises heart disease risk due to poor vascular health.

• Weak muscles and poor posture: Sitting weakens core and back muscles, leading to poor posture and spinal misalignment. The National Institute of Neurological Disorders and Stroke links prolonged sitting to chronic pain and muscle atrophy.

• Joint stiffness and pain: Sitting too long affects the movement of synovial fluid in the joints, causing stiffness. The Arthritis Foundation warns that inactivity increases the risk of osteoarthritis, particularly in knees and hips.

• Slower digestion and metabolism: Sitting slows digestion, leading to bloating, constipation, and poor nutrient absorption. Also, sedentary behaviour hampers gastrointestinal function, reducing peristalsis and contributing to digestive discomfort.

• Higher risk of diabetes: Extended sitting decreases insulin sensitivity, increasing the risk of type 2 diabetes. Research proves that prolonged sedentary behavior disrupts glucose metabolism, leading to higher blood sugar levels.

• Back and neck pain: Poor posture during prolonged sitting puts strain on the back and neck muscles. This pressure contributes to chronic pain, tension, and long-term spine issues.

• Reduced blood circulation: Sitting for long periods restricts blood flow, leading to swollen legs and an increased risk of blood clots. Besides, poor circulation can result in conditions like deep vein thrombosis and varicose veins.

• Mental fatigue and mood swings: Lastly, sedentary behaviour limits oxygen flow to the brain, leading to fatigue, low mood, and mental fog. The National Institute of Mental Health notes that physical inactivity is linked to depression and cognitive decline.