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Consequences of sitting for a long time

by Alivia Nyhan
Published: Last Updated on

In general, a work day can last around 8 hours and depending on the work you do, you can spend all or almost all those hours sitting. It is important that you take into account that when you sit for so long, consequences can occur that involve and affect your health. According to studies, it has been shown that a person who only sits for hours and does not perform any body movement during the day is more likely to generate certain diseases, compared to a person who does the opposite and this is because his body will be little trained, so it will be a risk factor for carrying some diseases. Next in this FastlyHealarticle we will explain the consequences of sitting for a long time .

Heart disease

Remember that by exercising with you are less prone to heart problems, there are many benefits of leading a proper lifestyle. In the case of people who spend a lot of time sitting, you will be even more likely to suffer from heart disease , since you do not do any physical activity, with myocardial infarction being one of the main problems. This, in turn, is highly related to an increase in cholesterol and the risk of high blood pressure.

Likewise, your heart rate will be affected, since when you are sitting for many hours without doing any physical activity, your heart rate will become weak and when you have to make an effort, you will be harmed by a low pumping of blood to the muscles. That is why, you should not accustom your heart to having these weak pulsations, but every time you can get up and do some activity, at least walk and maintain a normal range.

Problems with circulation

To a large extent, this goes hand in hand with what we just discussed, since everything is part of the circulatory system. When sitting for a long time, the blood does not circulate properly and causes circulation problems. If you already have some type of problem in venous circulation, varicose veins may appear and even an increase in fluid in the legs as a result of the slow flow of blood through the veins, which is known as fluid retention .

It is more common to see these conditions in those who sit cross-legged . If you work for many hours sitting down, we recommend that you change your position whenever you can and move your ankles, thereby reducing the risk of circulation problems. Likewise, every time you can try to get up and walk around the office, since if this problem progresses, you can present a severe pathology such as deep vein thrombosis due to the formation of clots in the veins.

There is also an increased risk of hypertension , since when sitting for a long time the arteries do not need to be dilated for a long time, which over time makes them used to being closed and becoming rigid in this position. In the following FastlyHealarticle we will talk about the complications of hypertension . In addition, an inefficient blood flow through the arteries makes it easier for fatty acids to deposit on their walls, especially when accompanied by an unhealthy diet. Through these two mechanisms, the arteries over time become hard and as a consequence blood pressure increases because they are not able to dilate when the blood flow demands it.

Insulin problems

Through a variety of studies, it has been shown that sedentary lifestyle is one of the ways through which metabolic problems can develop , such as insulin resistance , which later and if not controlled properly adequate, it can progress to diabetes .

This is because muscles are largely the organs responsible for mediating insulin levels in the blood through their activity, since a muscle in action needs this hormone to be able to capture the glucose that circulates in the blood, and that it is later transformed into energy molecules that muscles use to contract. Over time, the muscle gets used to not receiving adequate levels of insulin, so it is not used and in this way blood sugar levels also rise, since it is not being used.


Studies carried out by some competent bodies have shown that sedentary people are at greater risk of developing cancer , especially colon, endometrial and breast cancer. The exact cause of why it occurs is still unknown, however it has been linked to excess insulin due to sedentary lifestyle, which stimulates and promotes cell growth. Likewise, there is another theory that indicates that exercising will increase natural antioxidants, which kill cells that cause damage in the body and when sitting for a long time, this benefit will not be achieved.

Loss of muscle mass

To obtain muscle mass you must perform exercises, in the same way, when you remain seated for a long time, the muscles will begin to suffer a loss of their mass because the body considers that it does not need them. The other muscles that are affected more quickly are those of the shoulders, abdomen and buttocks , and on the other hand the neck muscles can become rigid, thus causing tension.

If this type of position is prolonged over time, you will begin to have muscle aches , especially due to the tension exerted on the neck and back. It is important to remember that to prevent your muscles from atrophying, weakening and losing energy, you must remember to do exercise routines, even if they are short and simple, to stimulate the muscles.

Spinal problems

Sitting in improper positions can lead to long-term problems such as back curvature due to re-programming of the bones and muscles to get used to the posture. In addition to incorrect posture, the discs in the spine, which are designed to cushion the body’s weight, will wear out from positional understanding, resulting in pain. Likewise, these discs are what allow weight to be released when a person is standing.

Softness in the bones

You’ve probably heard that if you have an exercise routine and run during the day your bones will get stronger. Many studies have shown that if you do these activities, your bones will be stronger and denser because that stimulates the renewal of the bone by its cells. In the same way, if you are a sedentary person, who spends most of the time sitting, you will be more prone to bone problems, such as osteoporosis .


Staying in the same position for hours and not doing physical activities greatly affects your mood. Perhaps you have seen that people who do a lot of exercise tend to be more active and more cheerful, therefore in sedentary people the opposite will happen. This happens because the muscles when they are in constant movement release a series of hormones such as adrenaline , as a result of the pumping of blood and oxygen to all the organs and that when they reach the brain, they produce their release, improving the mood of a woman. person , as well as thoughts.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Consequences of sitting for a long time , we recommend that you enter our Physical Activity category .

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