Is it unhealthy to sit for hours?
Sitting for long periods of time with little physical activity is part of what doctors call a sedentary lifestyle. The Centers for Disease Control and Prevention (CDC)Trusted Source states that a sedentary lifestyle without physical activity increases a person's risk for health problems, such as:
- type 2 diabetes
- heart disease
- certain types of cancer, including colon, breast, and uterine cancer
Sitting all day without adequate physical activity can also affect a person's sleep quality, mental health, physical and cognitive abilities, and bone health.
There is no hard and fast answer to the question of how long it is unhealthy to sit. It's different for everyone and may depend on factors such as how much exercise a person gets each day.
A person's risk for health problems from sitting for long periods of time:
- Low risk: less than 4 hours of sitting time per day.
- Moderate risk: Sitting 4-8 hours per day.
- High risk: Sitting 8-11 hours a day.
- Extremely high risk: Sitting for more than 11 hours a day.
The CDC considers 150 minutes of moderate activity per week sufficient to reduce the risk of certain health conditions associated with a sedentary lifestyle.
What happens to the body after sitting for a long time?
Sitting for long periods of time can have a variety of effects on the body. This can include:
uncomfortable
One study suggests a link between prolonged sitting and musculoskeletal discomfort. Areas where people may experience discomfort include:
- neck
- Shoulder
- Lower limbs
- lower back
- buttocks
- thigh
- wrist and hand
This study examined the effects of sitting for 2 hours. Studies have found that as time goes by, the level of discomfort in various parts of the body increases.
metabolism slows down
Metabolism is the process by which the body breaks down and uses energy. A research articleTrusted Source shows that sitting for long periods of time can affect your metabolism after eating. The researchers in this article recommend taking regular breaks when sitting for long periods of time to improve metabolism.
blood flow changes
According to the same research article, sitting for long periods of time reduces blood flow, especially in the legs. This can lead to leg swelling, among other consequences.
hypertension
A cross-sectional study links prolonged sitting to high blood pressure, or high blood pressure. 6.3% of office workers in the study had blood pressure higher than 140/90 mmHg. The American Heart Association classifies it as stage 2 hypertension.
Musculoskeletal disorders
One article highlights the association between prolonged sitting and certain lower extremity musculoskeletal disorders.
One article points to a link between prolonged sitting and the following musculoskeletal disorders:
- neck
- knee
- thigh
- lower back
- Psychological effects
One study shows that sitting for long periods of time can negatively impact perceived mental state and creative problem-solving abilities.
How to Treat the Effects of Sitting All Day
Being active is the best way to treat or prevent the consequences of sitting all day.
It is recommended that people engage in at least 150 minutes of moderate-intensity activity each week. This may be 5 30 minute sessions over 1 week.
Moderate-intensity activities may include:
- Go quickly
- water aerobics
- Cycling on flat ground
People can start with less strenuous exercise and build endurance over time.
A research articleTrusted Source shows that regular activity provides better benefits than replacing long periods of sitting with long periods of standing.
When to talk to your doctor
Anyone experiencing symptoms of a health condition related to sitting for long periods of time should see a doctor.
Anyone with a pre-existing health condition (such as type 2 diabetes, heart disease, or osteoporosis) may want to talk to a doctor before starting a new exercise regimen.
Healthcare professionals are often able to provide personalized advice on how to perform activities or increase activity levels.
How to prevent the consequences of sitting all day
Staying active is the best way to avoid the consequences of sitting all day. This may include at least 150 minutes of physical activity per week or introducing regular activity breaks.
A systematic review suggests the benefits of breaking up long periods of sitting by moving around regularly.
Tips to avoid sitting all day
People who work in offices can try to avoid sitting all day by:
- Request a sit-stand desk or workstation
- Alternate standing and sitting every 30 minutes
- Hold a walking meeting
- Stretch frequently while sitting or standing
- Walk and talk to colleagues instead of sending emails
Is sitting for 8 hours harmful to the body?
Just Stand charity requires sitting for 4 to 8 hours a day as the risk of associated health complications is moderate. It considers sitting for 8 to 11 hours a day to be high risk.
Will you die if you sit for too long?
Sitting all day is part of what doctors call a sedentary lifestyle. According to the World Health Organization (WHO)Trusted Source, physical inactivity is the fourth leading risk factor for death, causing 3.2 million deaths worldwide each year.
One article shows that people who sit and work for long periods of time are nearly 1.4 times more likely to die prematurely after 12 years than people who don't sit and work for long periods of time.
generalize
Sitting all day long without engaging in any physical activity may increase a person's risk for a range of health problems, including heart disease, type 2 diabetes and certain types of cancer. It can also affect sleep patterns and mental health.
However, there are steps people can take to reduce health risks. These include being more physically active overall and breaking up long periods of sitting by moving around.
