Sitting most of the day? Your chair, posture and could be hurting your health

Sitting for long hours can affect your health more than you think by impacting your posture and the way you use your chair.(Image: Pexels)

They say, sitting is the new smoking. In India, Long working hours, which require sitting, have become ubiquitous across the world. But behind the comfort of your office chair could be a growing threat to your health, poor circulation. It’s not just about posture, but how your body is supported and how often you move.

A 2024 study published on PubMed found that Indian office workers sit for a median of 11.41 hours each day. They sit slightly more on workdays (11.43 hours) than on non-workdays (11.14 hours). On workdays, they also tend to sit for longer stretches—about 21 minutes more, without getting up.

Much of this time is spent in one position with little movement can disrupt healthy blood flow. “When we sit still, especially in poor posture, crossed legs, slouched backs, or hard chair edges pressing into our thighs, we’re essentially restricting blood flow,” explains Shiraz Ibrahim, Managing Director of Transteel. “Over time, this can lead to serious vascular complications.” The body relies on subtle muscle activity, especially in the legs, to keep blood moving. “Without movement, blood pools in the lower limbs, causing swelling, heaviness, and even varicose veins.” he adds.

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Early signs your circulation may be suffering

• Swelling in feet and ankles by evening

• Numbness or tingling in calves

• Unusually heavy or tired legs after long sitting spells

• Twisted or bulging veins

• Persistent leg pain or sudden swelling (which may indicate DVT—seek medical help immediately)

Ibrahim suggests tips to change the chair-desk set-up

• Adjust your seat height in such a way that your hips are slightly higher than your knees

• Use a foot rest if your feet don’t reach the floor

• Avoid hard or sharp edges pressing into your thighs

• Maintain good back support and keep your spine upright

• Move or stretch every 30 to 60 minutes to boost circulation

Lifestyle choices that boost circulation 

• Take brisk walks for at least half-an-hour, at least 45 times a week

• Stay hydrated all through the day

• Eat a balanced diet that is rich in fibre and low in salt

• If possible, limit prolonged sitting during commutes

• Try standing desks or activate hobbies like yoga.

1. What is the recommended frequency for moving or stretching at work?

It is recommended to move or stretch every 30 to 60 minutes to boost circulation.

2. How can I adjust my chair to improve circulation?

Adjust your seat height so that your hips are slightly higher than your knees, use a footrest if necessary, avoid hard or sharp edges pressing into your thighs, and maintain good back support to keep your spine upright.

3. What are some lifestyle changes that can improve circulation?

Taking brisk walks, staying hydrated, eating a balanced diet, limiting prolonged sitting during commutes, and trying standing desks or active hobbies like yoga can improve circulation.

4. What early signs indicate poor circulation?

Early signs include swelling in feet and ankles by evening, numbness or tingling in calves, unusually heavy or tired legs after long sitting spells, twisted or bulging veins, and persistent leg pain or sudden swelling.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.