Home Wellness Wake Up Call: 12 Effects of Long Sitting and Its Shocking Impact on Well-Being

Wake Up Call: 12 Effects of Long Sitting and Its Shocking Impact on Well-Being

Wake Up Call: 12 Effects of Long Sitting and Its Shocking Impact on Well-Being

Are you ready to discover the shocking truth about your daily habits? In a world dominated by screens and sedentary jobs, there’s a silent threat lurking: prolonged sitting. In this article from The Dermo Lab, we’ll examine why sitting for too long is bad for your health. Get ready to be surprised, alarmed, and motivated to regain your health by discovering the hidden effects of long sitting. It’s time to stand up for your well-being!

Reason 1: Increased risk of obesity 

Prolonged sitting slows down the metabolism, making it easier to pack on the pounds. When you sit for long periods, your body burns fewer calories than when you’re active. This reduction in calorie expenditure can lead to weight gain and obesity. The longer you sit, the harder it is to maintain a healthy weight.

Reason 2: Muscle weakness and atrophy 

Sitting for hours on end leads to muscle atrophy, particularly in the legs and core muscles. The weakening of these muscles can lead to poor posture, back pain, and reduced mobility. Your body was designed to move, and when you neglect this function, you pay the price in muscle deterioration.

Reason 3: Poor posture and its consequences 

Sitting too long often leads to poor posture, which can be the cause of a whole range of musculoskeletal problems. Rounded shoulders, a hunched back and a forward head are common problems associated with prolonged sitting. These postural problems can lead to chronic back pain and discomfort.

Reason 4: Increased risk of cardiovascular disease 

A sedentary lifestyle is closely linked to an increased risk of heart disease. Prolonged sitting can lead to high levels of bad cholesterol, high blood pressure, and an increased risk of cardiovascular problems. The heart works better when we stay active and maintain good circulation.

Reason 5: Increased risk of type 2 diabetes 

The effects of long periods of sitting can affect insulin sensitivity, increasing the risk of developing type 2 diabetes. Regular exercise enables your body to regulate blood sugar levels more effectively, reducing the risk of this serious metabolic disorder.

Reason 6: Deterioration of mental health 

Sitting for too long is not only damaging to your physical health, it can also damage your mental well-being. It can lead to feelings of depression and anxiety, partly due to a decrease in the release of mood-enhancing neurotransmitters. Staying active can have a profoundly positive impact on your mental health.

Reason 7: Decreased life expectancy 

Studies have consistently linked excessive sitting to reduced life expectancy. Alarming as it may sound, it’s a fact: people who sit for long periods of time run a higher risk of premature death, even if they exercise regularly. The human body thrives on movement, and a sedentary lifestyle can considerably shorten your life.

Reason 8: Risk of deep-vein thrombosis (DVT) 

Sitting for long periods, for example on long flights or car journeys, increases the risk of developing deep-vein thrombosis (DVT). DVT is a blood clot that can be fatal if it travels to the lungs. Remaining immobile for too long is a major risk factor for this pathology.

Reason 9: Weakening of the bones 

Prolonged sitting can lead to a reduction in bone density, making bones more vulnerable to fractures and diseases such as osteoporosis, particularly in older adults. Regular weight-bearing activities, such as walking and weight training, are essential for maintaining strong bones.

Reason 10: Reduced blood circulation 

Sitting for too long can slow down blood circulation, particularly in the legs. This can lead to swollen ankles and an increased risk of developing varicose veins. Maintaining good blood circulation is essential for overall health.

Reason 11: Increased risk of certain cancers 

It may seem surprising, but a sedentary lifestyle is associated with a higher risk of developing certain types of cancer, including colon, endometrial, and lung cancer. Regular physical activity and movement play a crucial role in cancer prevention.

Reason 12: Reduced productivity 

Paradoxically, sitting too much can also harm your productivity. It can lead to lower energy levels, concentration, and focus, which can have a negative impact on your work and overall quality of life. By reducing the time you spend sitting and incorporating more movement into your daily routine, you can improve your productivity and overall well-being.

How do we combat excessive sitting?

Combating the negative effects of long sitting requires conscious effort and lifestyle changes. Here are some effective strategies to help you reduce the time you spend sitting and lead a more active, healthier life:

  • Take regular breaks: Take breaks by setting a timer to remind you to get up and move every 30 minutes. Even a short walk or a few minutes of stretching can make a big difference.
  • Use a standing desk: If possible, invest in a desk that allows you to work standing up. This reduces the amount of time you spend sitting at your desk.
  • Hold walking meetings: Instead of sitting in a conference room, offer walking meetings. Walking and talking can boost creativity and productivity while reducing the amount of time you spend sitting down.
  • Take the stairs: Opt for the stairs rather than the elevator whenever you can. Taking the stairs is a great way to incorporate physical activity into your daily routine.
  • Use active modes of transport: Consider walking or cycling to work, or at least part way if your workplace is too far away. If you use public transport, stand rather than sit whenever possible.
  • Choose active hobbies: Opt for hobbies and activities that involve physical movement, such as dancing, hiking, or sports, to compensate for your sedentary working hours.
  • Exercise regularly: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Exercise helps counteract the negative effects of prolonged sitting.

Remember, the key to tackling excessive sitting is to make small, consistent changes to your daily routine. Over time, these changes can have a profound impact on your health and well-being.


A sedentary lifestyle is a silent health killer that has become a widespread problem in our society. The evidence is clear: sitting for too long is detrimental to your health in many ways. Fortunately, there are several strategies to combat the negative effects of prolonged sitting.  By taking regular breaks, using standing desks, and adopting a more active lifestyle, you can mitigate the damaging effects of a sedentary lifestyle. Your health and well-being are too precious to be compromised by excessive sitting, so take a stand against this modern epidemic and adopt a more active, healthier lifestyle. Your body will thank you!

Last Updated on December 1, 2023

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