Sitting for 6 hours a day can lead to these 14 potentially fatal diseases.
A study by the American Cancer Society indicates that if you sit for six hours a day, your risk of premature death increases by 19% compared to those who sit for less than three hours.
Researchers collected data from 128,000 men and women in the American Cancer Society's prevention study. At the start of the study, none of them had any chronic diseases. During the 21-year follow-up period, nearly 49,000 people died.
Scientists say that prolonged sitting can increase the risk of death from 14 diseases, including: cancer, heart disease, stroke, diabetes, kidney disease, suicide, chronic obstructive pulmonary disease, lung disease, liver disease, peptic ulcers and other digestive disorders, Parkinson's disease, Alzheimer's disease, neurological disorders, and musculoskeletal disorders.
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| Every hour, you should stand up and walk around, or if that's not possible, do some light exercises in place. |
Researchers recommend that we should move more and sit as little as possible. Standing up for two minutes or doing light exercise after every hour of sitting can improve cholesterol, blood sugar, and blood pressure.
An Australian study estimates that people typically spend 90% of their non-working time sitting still, more than half of that time watching TV or sitting in front of a computer. Researchers suggest that sedentary individuals also engage in other unhealthy behaviors such as excessive snacking.
Furthermore, prolonged sitting is associated with higher triglyceride levels, blood sugar, blood pressure, and insulin. It's also linked to inflammation caused by obesity, heart disease, liver disease, kidney disease, as well as cancer, diabetes, and chronic obstructive pulmonary disease. Sitting for extended periods is also associated with Parkinson's disease, Alzheimer's disease, and other neurological and musculoskeletal disorders.
Fat storage
LPL, or lipoprotein lipase, is an enzyme that breaks down fats and converts them into energy for the body to function. When you sit a lot, this enzyme doesn't work as efficiently, so fat accumulates in the body. That's why sitting for long periods makes you more prone to belly fat, weight gain, and obesity.
Deep vein thrombosis
Sitting all day impairs blood circulation, making you more susceptible to deep vein thrombosis (DVT). DVT is a health complication in which blood clots form in the veins of the legs. More dangerously, these clots can sometimes break off and travel with the bloodstream into narrowed blood vessels in the lungs or heart, significantly impacting health and even leading to death.
Cancer
Sitting for extended periods increases the risk of colon, endometrial, and possibly lung cancer by 66%. This is the result of a study that surveyed over 4 million people and found 68,936 cases of cancer. The study showed that even in people who engage in physical activity, sitting too much during the day still significantly impacts their health.
Diabetes
A Dutch study showed that just one hour of sitting is enough to increase the risk of developing type 2 diabetes. Sitting continuously affects pancreatic function, which in turn affects insulin levels in the blood, making it easier to develop diabetes.
Depression
A study surveying over 9,000 women found that those who sit for long periods or are inactive are significantly more likely to suffer from depression compared to women who sit less and exercise more. Specifically, those who sit for more than 7 hours a day have a 47% higher risk of depression than those who sit for 4 hours or less.
Muscle and joint problems
Sitting for long periods puts considerable pressure on your legs and hips. Over time, this can lead to reduced leg flexibility and hip pain. Additionally, prolonged sitting can strain the muscles in your back and neck, often causing severe pain in your shoulders, neck, and back.
Heart disease
If you sit frequently, your body is in a more static than dynamic state, meaning that the amount of fat absorbed daily will be less than it is burned, or burned at a slower rate. When sitting for long periods, blood circulation throughout the body slows down, and blood is more likely to become blocked due to fat buildup in the blood vessels, especially near the heart.
Remedial measures
- Try to stand up and walk around a bit between work hours, or at least stretch in place to relax your muscles and joints and improve blood circulation. Every hour or so, you should stand up and walk around, or if you can't, try to move around in place.
- Regular physical exercise is the best way to prevent the harmful effects of prolonged sitting. Activities involving the arms and legs, such as walking, jogging, and swimming, all have positive effects.
- Maintain an upright and proper sitting posture, with the chair height appropriate for your height. Ensure there is enough space around your seat for light movement, and place a cushion under your lower back to reduce fatigue. Pay attention to your sitting posture to ensure good blood circulation and prevent blood clots caused by sitting in one position for too long.
