The Dangers of Sitting Too Much: Understanding the “Sitting Disease” and How to Prevent It

A recent survey by the Gallup Poll shows that a full-time employed adult typically works an average of 47 hours per week, which is longer than the standard and recommended eight hours per day for five days. In fact, 50 percent of all full-time workers say they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.

This probably means that the sedentary lifestyle is getting worse; an additional hour or more of sitting increases the risk of cardiovascular diseases and decreases the employee's productivity. A study on sedentary behaviours and cardiovascular diseases identified the adverse effects of prolonged sitting. Recently, these health hazards have been called the “sitting disease”, a term coined by scientists.

Health Risks Linked to Prolonged Sitting:

Heart Disease and Poor Circulation

The moment you sit, blood starts flowing slowly, allowing fatty acids to easily clog the heart. Calorie burning drops by 1 per minute, and enzymes that help break down fats drop by 20%. After 2 hours of sitting, good cholesterol drops by at least 20%. Moreover, studies have linked extended sitting to high blood pressure and heightened cholesterol. People leading a sedentary lifestyle will have twice the probability of acquiring a cardiovascular disease.

Insulin Overload and Pancreatic Strain

The pancreas produces insulin that carries glucose to the cells, which later gets transformed into energy. It plays an important role in converting the food we eat into fuel for the body’s cells. It aids in digestion and regulates blood sugar. After just a day of extended sitting, the idle muscles will slowly respond to insulin, prompting the pancreas to release more insulin, leading to diabetes.

Cancer Risks Associated with Sedentary Habits

According to research, extended sitting often leads to a greater risk for colon cancer, breast cancer, and endometrial cancer. It could be an excess of insulin produced by the pancreas that could encourage cell growth. Employees should include movement while working. A simple sit, stand and stretch working routine every half an hour can be a lifesaver. A change in office ergonomics, as well as using standing desk converters, will ensure movement and lessen sitting while working.

Muscle Loss and Poor Posture

Muscle atrophy is the decrease in the mass of the muscles or when muscles waste away. It is commonly caused by restricted movement and the lack of physical activity, including prolonged sitting and even extended standing. Studies have found that decreased hip mobility is the main reason elderly people tend to fall.

Brain Fog and Reduced Focus

Moving muscles pump fresh blood and oxygen through the brain and trigger the release of all brain and mood-enhancing chemicals. When we have a sedentary lifestyle for a long time, everything slows down, including brain function. When working, take a break every half an hour to one hour. When using a standing desk converter, adjust your table to your height and the task at hand.

Postural Strain and Circulatory Issues

The most common condition that contributes to neck pain is forward head and shoulder posture. Forward head posture is when the neck slants forward placing the head in front of the shoulders. This posture can lead to degenerative disc disease. "Sit up straight and stand up straight" is frequently mentioned by our teachers and parents, and we will surely benefit from the practice of proper posture. Moreover, sitting for long periods of time causes the legs to have slower blood circulation. This could lead to health problems from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis (DVT). Scientists partially attribute the recent wave in cases of osteoporosis to lack of activity.

How Can Ergonomics and Standing Desks Help? 

Prolonged sitting has been linked to various health concerns, but incorporating ergonomics and standing desks into your routine can make a big difference. The right ergonomic tools help improve posture, enhance circulation, and activate more muscles throughout the day. Standing desks, especially when paired with an ErgoFit treadmill, encourage consistent movement and support better overall well-being.