Our modern lifestyle is conducive to less movement, standing, and action. Sedentary behavior can have negative impacts on your health.
Spending extended periods lying or sitting down during the day might reduce your chances of enjoying a healthy life.
On the other hand, standing or walking around during the day can increase your chances of living longer and reduce the risk of early death compared to sitting at a desk.
Today, I would like to discuss the topic of sitting. Most of us spend a lot of time sitting, whether it’s at work, at home, or relaxing. But have you ever considered how all this sitting affects your health?
I was curious, so I looked up some statistics on our sitting habits, and the numbers are quite surprising! I will be sharing some fascinating facts and figures that shed light on the impact of our sitting lifestyle.
What are the Effects of a Sedentary Lifestyle On Your Body?
Humans are designed to be upright. That makes your heart & cardiovascular system perform more efficiently. When you’re standing, your bowels work more efficiently. Individuals who are bedridden in hospitals frequently have problems with their bowel movements.
Physical activity, on the other hand, improves general energy levels and endurance while maintaining bone strength.
Image credits: Pexels
1. Gluteals and legs (bum muscles)
Sitting for an extended period of time can cause the major leg & gluteal muscles to atrophy and waste away. These muscles help you walk and maintain your balance.
When these muscles are weak, you are more prone to injuries from falls and strains when exercising.
2. Weight
Moving your muscles aids in the digestion of fats and sugars. Because digestion is less efficient when you spend more time sitting, you keep those sugars and fats stored as fat in your body.
Even if you exercise, if you spend too much time sitting, you run the risk of developing health conditions like metabolic syndrome.
According to new research, you need 60–75 minutes of moderate-intensity activity every day to counteract the risks of excessive sitting.
3. Back and hips
Your hips and back, like your legs & gluteals, would not sustain you as well if you sit for extended periods of time. Your hip flexor muscles shorten as you sit, which might cause difficulties with your hip joints.
Sitting for lengthy periods of time can create back problems, especially if you have bad posture or don’t use an ergonomically constructed chair or desk.
Poor posture can also lead to poor spine health, such as disc compression and early degeneration, which can be extremely painful.
4. Depression and anxiety
We don’t know as much about the links between sitting & mental health as we do about the connections between sitting & physical health, but we do know that people who sit a lot have a higher risk of anxiety and depression.
This could be because those who spend more time sitting miss out on the benefits of exercise and fitness. If this is the case, standing up and moving can help.
5. Cancer
Sitting too much, according to new research, raises your risk of cancers such as uterine, colon, and lung cancers. The reason behind this is yet unknown.
6. Heart problems
Long periods of sitting have been associated with cardiovascular disease. Those who consume over 23 hours of tv each week have a 64% greater chance of dying from heart disease versus men who watch only 11 hours per week, according to one study.
According to some specialists, those who are sedentary and sit for lengthy periods of time have a 147% increased chance of having a stroke or heart attack.
According to diabetes studies, even five days in bed might raise insulin resistance in the body (this will make your blood sugars rise above what is healthy). Individuals who spend more hours sitting have a 112 percent higher risk of diabetes, according to research.
7. Veins varicose
Long periods of sitting might cause varicose or spider veins (a minor version of varicose veins). This is due to the fact that being seated causes blood to collect in the legs.
Varicose veins are rarely life-threatening. They can create blood clots in rare circumstances, which might cause major issues.
8. Thrombosis of the deep veins
Sitting for too long, such as on a long aircraft or car trip, can induce deep vein thrombosis (DVT). A blood clot in the veins of your leg is known as a deep vein thrombosis.
DVT is a major issue because if a blood clot in the leg vein bursts off & travels, it can cut off blood flow to other areas of the body, including the lungs, resulting in pulmonary embolism. This is a life-threatening emergency that could result in serious consequences or even death.
9. Neck and shoulder pain
Spending too much time slumped over a desktop keyboard can cause neck and shoulder pain and stiffness.
Despite the fact that our bodies are built to move, most humans spend the maximum amount of time sitting. The facts below highlight the consequences of sitting and serve as a wake-up cry to stand up and move!
Facts and Figures on the Sedentary Lifestyle
Image credits: Pexels
- The average individual sits for 12 hours every day.
- Physically inactive professions have soared by 83 percent since 1950.
- Inactive people who sit for extended lengths of time have a 147 percent increased risk of heart attack and stroke.
- In the United States, less than 20% of jobs are physically active, down 50% since 1960.
Statistics and Facts about Sitting and Health
- Sedentary behavior is the fourth-largest cause of death worldwide.
- Physical inactivity kills roughly 3.2 million people per year. (Due to lockdowns & the surge in working remotely due to the pandemic), this will most likely see a significant increase.)
- Even 20 mins sitting in a fixed position will slow down your metabolism.
- Individuals who were sedentary while infected by COVID-19 were 20 percent more likely to be admitted, 10 percent more likely to require intensive care, & 32 percent more likely to die than those who were more physically active.
Facts about How to Reverse Sitting Problems
- The Mayo Clinic recommends getting up every 30 mins whether watching TV, receiving a call, or having a meeting with coworkers.
- Over the course of a year, standing for an additional 3 hours per day can burn close to 30,000 calories & 8 pounds of fat. (That’s equivalent to about ten marathons)
How to Protect Yourself from Sitting Risks?
If you’re not receiving enough physical movement in your day, it’s not too late to change that and get the benefits. Increase your daily activity level.
Here are some ideas for incorporating activity into your day:
- Keep the vehicle at home and walk or cycle.
- Stroll or use a cycle halfway for longer journeys.
- Instead of taking the elevator or escalator, take the steps, or at the very minimum, climb up the escalator.
- Ride the bus 1 stop before and walk the remaining distance.
- Park farther away from your destination and walk the remaining distance.
- Estimate how long it would take you to stroll one kilometer; you may find that walking to your destination is faster than taking public transportation.
At work, be active.
You can move about more than you realize at work:
- Instead of taking the elevator, take the steps.
- Instead of contacting your coworkers, go over & talk to them.
- If possible, schedule your lunchtime break away from the desk and go for a brief walk outside.
- Set up walking meetings.
- Indoors, stay active.
- Don’t allow poor weather to keep you from getting out and about! Sit-ups, lunges and squats are examples of body weight exercises.
You can also participate in indoor activities like:
- Swimming in an indoor pool
- dancing
- martial arts
- yoga
- pilates
- Indoor rock climbing
- squash
FAQs
🪑 How much time does the average person spend sitting each day?
You'd be amazed! Many of us spend a big chunk of our day sitting, whether it's at work, watching TV, or in the car.
⏰ Is there a recommended limit for how long we should sit each day?
Experts often suggest breaking up long periods of sitting. They say to stand up or move every 30 minutes if you can.
🚶♀️ What are some easy ways to reduce sitting time?
Small changes help! Try standing while talking on the phone, taking short walks during breaks, or using a standing desk.
💡 Can sitting too much affect our mental health?
Yes, spending too much time sitting can impact our mood and stress levels. Staying active is good for both our body and mind.
🍏 Can diet help in reducing the negative effects of sitting?
A healthy diet complements an active lifestyle. Eating well can boost energy and overall health, making it easier to stay active.
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Conclusion: Sitting Statistics 2024
It’s eye-opening to see the stats on how much sitting happens in daily life and its impact on health.
While sitting is a big part of many people’s routines, especially for those with desk jobs, finding ways to incorporate more movement is key.
Small changes, such as standing regularly, taking short walks, or considering a standing desk, can make a significant difference. It’s about balancing sitting time with active moments.
How many hours do you sit in a day while working? Let us know in the comments below.
Sources:
juststand.org, forbes.com, bls.gov, bmj.com
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
