Prolonged Sitting: How It Harms the Body and What to Do About It

Modern lifestyles force people to spend most of their day sitting. Office work, commuting, and screen time result in individuals remaining sedentary for 6-10 hours daily. Studies show that prolonged sitting can be as harmful as smoking in terms of its impact on health.

Modern lifestyles force people to spend most of their day sitting. Office work, commuting, and screen time result in individuals remaining sedentary for 6-10 hours daily. Studies show that prolonged sitting can be as harmful as smoking in terms of its impact on health.

How Prolonged Sitting Affects the Body

1. Slowed blood circulation – Blood pools in the lower extremities, increasing the risk of blood clots and varicose veins.
2. Increased strain on the heart – Lack of movement weakens cardiovascular function, raising the chances of hypertension, heart attacks, and strokes.
3. Slowed metabolism – The body's ability to break down fats decreases, leading to weight gain and metabolic disorders.
4. Degenerative spinal changes – Sitting for long hours compresses the vertebrae, reducing the elasticity of intervertebral discs and contributing to chronic back pain and spinal disorders.
5. Muscle atrophy – Weakening of core and back muscles results in poor posture and chronic tension in the neck and lower back.

Ways to Minimize the Damage

To reduce these negative effects, it's essential to maintain proper workplace ergonomics and engage in regular physical activity.

1. Optimize your sitting position

   • Your knees should be at a 90º angle, with your feet flat on the floor.
   • Your back should be supported by the chair, and your lower back should have additional support, such as a cushion or lumbar roll.

2. Correct monitor placement

   • The top of the screen should be at eye level, preventing excessive neck strain.

3. Adjust hand positioning

   • Elbows should be at a 90º angle, and the keyboard and mouse should be positioned to avoid excessive strain on the shoulders.

4. Take regular breaks and move frequently

   • Every 30–45 minutes, take a break to stretch, walk, or move around. This improves circulation and reduces cardiovascular risks.
   • Daily physical activity is also crucial—walking, strengthening exercises for the back and neck, or sports.

Prolonged sitting has a detrimental effect on the body, increasing the risk of serious illnesses. The only way to mitigate these effects is to adopt healthier work habits, create an ergonomic workspace, and incorporate regular movement into daily life. These steps will help maintain long-term health, productivity, and overall well-being.