• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • General Ortho
  • Procedures
  • Spine
  • Upper Limb
  • Lower Limb
  • Pain
  • Trauma
  • Tumors
  • Newsletter/Updates
  • About Us
  • Contact Us

Bone and Spine

Orthopedic health, conditions and treatment

Prolonged Sitting, Its Harmful Effects and Remedies

By Dr Arun Pal Singh

In this article
    • What is Sedentary Behavior?
    • Harmful Effects of Prolonged Sitting
      • Deconditioning or Exercise Intolerance
      • Lung Function
      • Musculoskeletal Problems
      • Increased Risk of Thrombosis [Blood clot] formation
      • Premature Aging and Chronic Diseases
      • Poor sleep quality
    • How to Counter and Prevent Adverse Effects of Sitting
      • Take Frequent Breaks
      • Simply Stand
      • Walk More
      • Exercise
    • Author’s Note
    • References

Prolonged sitting occupies most of our daily time both at home, office or transport. Human bodies are made for moving around as that is what we did for thousands of years. But rapidly developing technology has led to a sedentary life.

Modernization of the offices and shifting of emphasis from paper to computer has also contributed to this. Office workers generally work in a sitting position for much of the day

However, the data has accumulated over the period has suggested the hazards and adverse health effects of prolonged sitting.

It is estimated that a significant part of the population may spend up to three-fourths of their workday sitting.

With more and more jobs becoming sedentary in nature as compared to earlier, prolonged sitting threatens the health of the majority of the population.

More than 60% of the mid-age population in developed countries is now overweight or obese and sitting poses an additional health risk.

Prolonged sitting increases the risk factor for type 2 diabetes, obesity, heart disease, bone and joint disorders, some types of cancer, and premature death

On the contrary, there is great number of health benefits when we stand up, sit less and move more.

Thus for maintaining of good health of an individual or population, the following measures should be taken

  • Reduce sitting time
  • Promote physical activity

This is crucial for the future health of aging populations.

Harms of prolonged sitting

What is Sedentary Behavior?

Sedentary behavior is defined as any behavior characterized by an energy expenditure of fewer than 1.5 METs while in a sitting or reclining posture.

MET stands for the metabolic equivalent of task and estimates the rate of energy consumption in a given activity.

Different types of activities depending on MET are

  • Light intensity
    • <3 MET
    • Examples
      • Deskwork- 1.5
      • Walking slowly- 2
  • Moderate intensity
    • 3 to 6 METS
    • Examples
      • Normal walking [3]
      • Yoga [3.3]
  • Vigorous-intensity activities
    • Greater than or equal to 6
    • Examples
      • Bicycle riding
      • Jogging
      • Swimming
      • Jumping

Harmful Effects of Prolonged Sitting

Sitting for long periods of time is associated with a number of health concerns.

Commonly known effects of sitting are obesity, increased blood pressure, diabetes, abnormal lipid levels and excess fat around the waist.

It is estimated that for each two-hour increment in sitting time, the risk of obesity increases by 5 percent and that of diabetes by 7 percent.

However, there is a whole spectrum of effects that continuous sitting causes.

Deconditioning or Exercise Intolerance

Deconditioning is a kind of exercise intolerance in where one finds it more difficult to perform physical tasks than usual.

This happens due to reduced muscle mass, decreased vascularization and cellular changes like decreased mitochondrial activity and reduction in oxidative enzymes.

Increased production of inflammatory mediators (e.g., tumor necrosis factor and interleukin-6) also play a role.

When a sedentary person exercises, the heart is not able to pump sufficient blood leading to an oxygen deficit, depletion of nutrients and accumulation of lactic acid contributing to muscle fatigue.

Moreover, these persons may have impeded blood flow that prevents blood vessels from dilating. There is also a lesser production of nitric oxide [vasodilator].

It is also suggested that smaller mitochondrial size and less oxidative enzymes also contribute to heart failure.

Lung Function

Prolonged slumping or kyphosis may impede the movement of the diaphragm. Sedentary behavior leads to lesser lung volume during inspiration. So the muscle contraction is nt effective. In fact, workers’ inability to breathe deeply may cause airway issues.

Stiffness and loss of elasticity also contribute to restrictive airway disease.

Musculoskeletal Problems

Stiffness results from decreased muscle elasticity and muscle wasting caused by prolonged sitting.

Sarcomeres are the functional units of striated muscles and bring out the change in the muscle length wich causes joint movements. Over a period, excessive sitting results in shortening of the sarcomere, therefore affecting its

There is also a decrease in the quantity of hyaluronic acid in joint fluid. This along with decrease blood supply contributes to the joint stiffness.

This could be worsened by a lack of exercise leading to joint contractures.

Osteoarthritis and joint inflammation may also be associated.

The presence of obesity can further worsen osteoarthritis by mechanical loading and production of adipokines [ pro-inflammatory and catabolic cytokines] that destroy joints and cartilage.

Sitting is also a risk factor for developing osteoporosis. Hormones that lead to healthy bone formation like osteocalcin, insulin growth factors, and growth hormone are reduced.

Post-menopausal women are especially at increased risk for less bone formation after loss of estrogen hormone.

Increased Risk of Thrombosis [Blood clot] formation

Prolonged sitting may lead to blood clots in lower limbs because there is decreased nitric acid production and more fibrinogen levels

Decreased nitric oxide decreases vasodilation and fibrinogen favors coagulation. Chronic inflammation due to decreased oxygen levels may contribute.

Premature Aging and Chronic Diseases

A sedentary lifestyle is said to cause premature aging. There are many factors for this namely obesity, diabetes, cardiovascular diseases, high blood pressure, and metabolic syndrome.

Prolonged sitting may promote cell aging, rapid cell death, and inflammation. These three along with other factors contribute to premature aging and chronic diseases.

Poor sleep quality

Poor sleep quality is another issue. Poor sleep further contributes to early fatigue.

Weight gain can cause obstructive sleep apnea that promotes daytime drowsiness and fatigue.

Also, sedentary behaviors may depress the production of melatonin, a neurotransmitter associated with sleep quality and wakefulness.

Moreover, fatigue and impaired sleep increase the sympathetic response, elevating resting heart rate and blood pressure too.

How to Counter and Prevent Adverse Effects of Sitting

The basic tenet is to reduce sitting time and increase activity as a lifestyle measure. Everything revolves around these two basics.

Take Frequent Breaks

We can reduce sitting time at home at will while the workplace sitting is part of the job and therefore not entirely avoidable.

But frequent interruptions can contribute a lot. It is advisable to take a break every 30 minutes to 60 minutes.

Every time when we get up and move, the muscles work and its beneficial effects through minimal add over the day.

Simply Stand

We can shift our activities from sitting to standing. There are a lot of leisure activities we do while sitting and we can shift all of them to standing and sitting mixture. For example, watching television and taking on the phone can easily be shifte to standing position.

If you work at a desk, buy a standing desk or improvise with a high table or counter.

Where whole time standing is not feasible, a sitting/standing mix of postures can be tried.

Walk More

Find the opportunity to walk more. A meeting with colleagues, wholly or part-time can be done walking than sitting in a conference room.

Using stairs instead of the lift, parking at the farthest end, walking instead of riding to nearby places are few examples.

Exercise

About 60 minutes of moderately intense physical activity a day is claimed to counter the effects of countered the effects of too much sitting

Exercise helps by following effects

  • Exercise may improve glucose uptake in cells
  • Exercise prevents cell aging by reducing anti-inflammatory cytokines
  • Exercise may also increase skeletal muscle interleukin-6 [helps in muscle repair]
  • Improves oxygenation in the lower extremities
  • Increases nitric oxide levels, and reduces fibrinogen
  • Helps better bone-building by
    • Stimulates calcium absorption
  • Stimulates the production of osteocalcin, which promotes bone mineralization
  • Staying active may improve osteoarthritis
    • Improve blood supply
    • Increase the production of synovial fluid in the joints
  • Exercise has positive influences on cognitive abilities
  • Improves sleep quality improves with exercise.

Therefore increasing participation in physical activity is the principle for preventing major chronic diseases and obesity.

Author’s Note

All said and done, sitting is an essential part of human postures, social gatherings, and work. But because it is prolonged in the modern lifestyle, we need to take countermeasures.

So sit for a lesser duration at a stretch, take frequent breaks and include exercise in your daily routine.

References

  • Thorp AA, Healy GN, Winkler E, Clark BK, Gardiner PA, Owen N, Dunstan DW. Prolonged sedentary time and physical activity in workplace and non-work contexts: a cross-sectional study of office, customer service and call centre employees. Int J Behav Nutr Phy. 2012;9:128. doi: 10.1186/1479-5868-9-128.
  • Tremblay MS, Colley RC, Saunders TJ, Healy GN, Owen N. Physiological and health implications of a sedentary lifestyle. Appl Physiol Nutr Metab. 2010;35:725–40. doi: 10.1139/H10-079.
  • Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. Can Med Assoc J. 2006;174:801–9. doi: 10.1503/cmaj.051351.
  • Roelofs A, Straker L. The experience of musculoskeletal discomfort amongst bank tellers who just sit, just stand or sit and stand at work. Ergonomics SA. 2002;14:11–29.
  • Healy GN, Dunstan DW, Salmon J et al. Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes Care 2008;31:661–6.
  • Hamilton M, Healy G, Dunstan D et al. Too little exercise and too much sitting: Inactivity physiology and the need for new recommendations on sedentary behaviour. Current Cardiovascular Risk Reports 2008;2:292–8.
  • Ambrose, K., Golightly, Y. (2015). Physical exercise as non-pharmacological treatment of chronic pain: Why and when. Best Practice & Research Clinical Rheumatology, 29, 120-130. doi:10.1016/j.berh.2015.04.022
  • Asvold, B., Midthjell, K., Krokstad, S., Rangul, V., Bauman, A. (2017). Prolonged sitting may increase diabetes risk in physically inactive individuals: An 11 year follow-up of the HUNT Study, Norway. Diabetologia, 60, 830-835. doi:10.1007/s00125-016-4193-z
Spread the Knowledge
  • 1
    Share
  •  
    1
    Share
  • 1
  •  
  •  
  •  
  •  

Filed Under: Health Guides

About Dr Arun Pal Singh

Arun Pal Singh is an orthopedic and trauma surgeon, founder and chief editor of this website. He works in Kanwar Bone and Spine Clinic, Dasuya, Hoshiarpur, Punjab.

This website is an effort to educate and support people and medical personnel on orthopedic issues and musculoskeletal health.

You can follow him on Facebook, Linkedin and Twitter

Primary Sidebar

CT of Spine Injuries D4-D5

Spinal Cord Injury Presentation and Treatment

Spinal cord injury is a term used for the spectrum of insults to the spinal cord which results in either temporary or permanent loss of function of the affected area of the cord. Spinal cord works to relay motor and sensory signals to the peripheral organs. Therefore the function affected are sensation, proprioception, the activity […]

Bilateral Dupuytren Contracture

Dupuytren Contracture – Presentation and Treatment

Dupuytren contracture is a thickening of the fibrous tissue layer underneath the skin of the palm [fibromatosis] and fingers leading to painless thickening and tightening (contracture) of this fibrous tissue which causes fingers to flex. It is also known by the names of morbus Dupuytren, Viking disease or Celtic hand. It is named after surgeon […]

Non Union Fracture of Tibia With Narrow Dynamic Compression Plate

Xray Pictures of Fractured Tibia Fibula

Tibia is the bone that spans from knee to ankle. Here are some x-ray pictures of a fractured tibia Image 1 – Xray Of Comminuted Fracture Tibia Upper End The x-ray in the image shows a comminuted fractured tibia. The x-ray in the present picture is anteroposterior view. Image 2 –  Oblique Fracture of Lower […]

Transitional Vertebra Definition and Types

Transitional vertebra at any junction is characterized by features retained from two adjacent regions in the vertebral column. For example in the lumbosacral transitional vertebra, there is an L5 vertebra can become like S1 vertebra or S1 can leave the sacrum and become L6. As we know from our knowledge of the anatomy of the […]

Hip Joint Anatomy

Hip Joint Anatomy

The hip joint is a ball-and-socket synovial joint which connects axial skeleton [pelvis] to lower limb [femur]. The ball of the joint is formed by femoral head, and the socket is formed by acetabulum. The acetabulum is formed by the merging of the ossification centers of ilium, ischium and pubis bones of pelvis. The hip […]

Hip arthrodesis image

Hip Arthrodesis – Indications and Procedure

Hip arthrodesis is a procedure where hip joint is surgically fused. It is used for management of advanced hip arthritis in a selected group of patients. A common procedure earlier, its utility has decreased with the success of total hip replacement surgery. The procedure aims to provide stable, painless hip at the cost of hip […]

endochondral ossification model

Endochondral Ossification and Intramembranous Ossification

Endochondral ossification and intramembranous ossifications are two types of ossification, process that results in the formation of bone tissue.
The two types of ossifications differ in the way new bone is formed.

In endochondral ossification, a cartilage is formed as a precursor on which new bone is laid down.

Intramembranous ossification is the direct laying down of bone into the primitive connective tissue (mesenchyme) and there is no intermediate cartilage involved.

Browse Articles

Footer

Pages

  • About
    • Policies
    • Contact Us

Featured Article

Musculoskeletal Tuberculosis – Symptoms and Treatment

Musculoskeletal tuberculosis (Tuberculosis of bone and joints or popularly known as bone TB) is found more in children, adolescents, and young adults, … [Read More...] about Musculoskeletal Tuberculosis – Symptoms and Treatment

Search Articles

© Copyright: BoneAndSpine.com