In today’s modern world, many people spend the majority of their waking hours sitting, whether at work, home, or during commutes. In the United States, the average person sits for approximately 9.5 hours daily, a habit that poses serious risks to both physical and mental health.
Clinical physiologist Dr. Eric Van Iterson emphasizes that even individuals who exercise regularly can suffer negative health effects from prolonged sitting. “Consistent physical activity and reducing sedentary time are crucial,” he states.
Understanding Sedentary Behavior
A sedentary lifestyle is characterized by extended periods of sitting or lying down with minimal physical movement, aside from sleeping. Activities such as working at a computer, playing video games, watching television, or commuting while seated contribute to this pattern. Research indicates that sitting more than 10 hours per day elevates the risk of cardiovascular disease and other chronic conditions, regardless of whether one meets recommended exercise guidelines.
Notably, this risk exists even for those with a healthy weight and body mass index (BMI). “It’s not just about weight or BMI,” Dr. Van Iterson explains.
Signs of a Sedentary Lifestyle
Your body often signals the need for more movement. Low energy levels are common, as reduced muscle activity slows metabolism and blood circulation. Weight gain, especially around the abdomen, occurs when calorie intake surpasses expenditure, and metabolism adapts to inactivity. Physical deconditioning leads to muscle weakness and atrophy, particularly in the lower back, hips, and thighs, sometimes causing numbness or walking difficulties. Poor posture from prolonged sitting results in back strain and neck pain, while joint stiffness and discomfort often develop due to reduced joint lubrication and weakened muscles.
Health Risks Linked to Inactivity
Dr. Van Iterson warns that sedentary behavior contributes to serious health issues beyond fatigue and discomfort. Chronic diseases associated with inactivity include:
Obesity: Prolonged sitting reduces calorie burning, promoting fat storage and hormonal imbalances affecting appetite and metabolism.
Heart Disease and Hypertension: The heart muscle weakens without regular use. Sitting for long periods increases the risk of heart disease and high blood pressure, even among individuals with normal weight.
Depression: Sedentary habits, especially those involving screens, have been linked to higher rates of depression.
Certain Cancers: Inactivity raises the risk of colon, lung, and uterine cancers.
Strategies to Reduce Sedentary Time
The simplest way to combat a sedentary lifestyle is to stand up and move regularly. Dr. Van Iterson suggests incorporating “activity snacks” throughout the day, such as walking to a nearby café instead of driving, visiting colleagues instead of emailing, parking farther away, taking stairs, walking while on phone calls, or using a standing desk during work meetings. These small changes accumulate significantly; just five minutes of walking every hour during an eight-hour workday can add up to 40 minutes of additional activity.
Setting goals to avoid sitting continuously for over an hour helps make movement a habit. However, increasing daily steps alone isn’t sufficient if sitting time remains high. Combining these efforts with regular aerobic exercise—like walking, running, cycling, or swimming—is essential for optimal heart health.
“Exercise has a cumulative effect,” Dr. Van Iterson concludes. “Maintaining an active lifestyle, exercising regularly, and reducing sitting time each day are vital. Every bit of movement counts.”
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