New Delhi, August 27: In today’s world, the habit of sitting for extended periods while working is becoming increasingly common. Many individuals remain glued to their chairs for hours, often eating, drinking tea, or using their phones without standing up. While this routine may seem comfortable from the outside, remaining inactive for long durations is detrimental to health. Numerous scientific studies have established a link between prolonged sitting and heart-related diseases.
When we sit for extended periods, our bodies become less active. Our legs and other muscles do not engage sufficiently. Consequently, the energy expenditure during sitting is significantly lower than when we are moving. If this habit persists daily, it can lead to weight gain, increased blood pressure, and difficulties in managing blood sugar levels. All these factors can elevate the risk of heart disease over time. The World Health Organization (WHO) has also advised people to reduce their sitting time and increase daily physical activity.
Research has consistently highlighted the connection between prolonged sitting and heart disease. A study published in 2024 analyzed data from approximately 480,000 individuals. It found that those who spent most of their work hours seated faced a higher risk of dying from heart disease compared to those who sat less. The study also indicated that engaging in a bit more physical activity each day could help mitigate this risk.
It is important to note that the risk of heart disease is influenced by various factors, including age, weight, blood pressure, diabetes, smoking, and diet. The issue becomes more pronounced when prolonged sitting is coupled with a lack of movement.
Sitting for several hours can lead to underactive leg muscles. Some individuals may experience heaviness, stiffness, or mild swelling in their legs after long periods of sitting. This is why taking short breaks to stand and walk is considered beneficial for the body. Frequent short breaks prevent the body from remaining in one position for too long.
Working while seated expends very few calories. If someone remains seated all day while consuming high-calorie, fried, or sugary foods, weight gain is likely. Excess weight can increase the risk of problems like high blood pressure and diabetes.
Even if a person exercises in the morning or evening but sits continuously throughout the day, this can still be harmful to health. Research indicates that daily exercise must be complemented by small physical activities throughout the day.
For those whose work involves sitting at a computer or laptop, adopting simple habits can be beneficial. Try not to sit for long stretches. Stand up and walk a bit after working for a while. You can stand while talking on the phone. Get up to drink water. Take a short walk after lunch. If using stairs is feasible in the office, opt for them instead of the elevator occasionally. Stretching your legs and body during work breaks is also advisable.
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