This Is Exactly What Happens to Your Body When You Sit All Day

According to the 2022 Australian Health Survey, nearly half (46.9%) of employed adults aged 18-64 years described their day at work as “mostly sitting”, with over 75% of us failing to get the recommended 30 minutes of physical activity every day. That’s an alarming statistic because we now understand the impact prolonged periods of sitting can have on our overall health and wellbeing.

A large portion of workers spend up to ten hours a day in a seated position, so being aware of your body and adjusting throughout the day is vital to avoid pain and other issues that can arise as a result. While these side effects are important to be aware of, don’t worry, you won’t have to quit your job or cancel your Netflix subscription any time soon. The answer is simply to up your daily physical activity and move your body to avoid some of these common symptoms.

Posture problems

Slouching and bad posture at work is something that takes a conscious effort to correct, as we can often naturally find ourselves slumped over a keyboard for hours without realising. Combining bad posture with hours of sitting is a recipe for disaster, leaving your muscles and joints vulnerable to degeneration and a variety of neck, shoulder and hip problems later down the track. If you need to sit for a long period, be mindful of your position and posture to avoid unnecessary discomfort.

Back pain

We might have already guessed it, but studies have identified that long periods of sitting are associated with higher rates of back pain. Back pain from sitting for extended periods can be caused by the sacrum (located just above your tailbone) shifting over time. This area of the back can become inflamed, with pain then radiating throughout your body, causing extreme discomfort.

Poor blood flow

When you’ve been sitting for hours on end, your circulation can slow, which has the ability to cause blood to pool in your legs and feet. A 2011 study published in the British Medical Journal actually made the link between long periods of inactivity causing poor blood flow and the possibility of a pulmonary embolism (yikes!). Try to take a break from the desk every now and then, even if it’s just for a glass of water.

Less oxygen

When you’re sitting, your lungs have less space to expand when you breathe. As a result of being seated for hours at a time, they won’t have the ability to function at maximum capacity. This can lead to feelings of lightheadedness, shortness of breath and even leaving your brain function feeling less than optimal. 

Digestive issues

A study published in Microbial Ecology in Health and Disease suggests that digestive issues such as bloating, cramps and heartburn can be caused because, like the lungs, the abdomen and gastrointestinal tract are compressed for long periods while you’re seated.

Anxiety and depression

Extensive research on anxiety and depression shows that people who exercise regularly and are exposed to sufficient sunlight daily are at a lower risk of developing anxiety and depression. On the other hand, those who are stuck inside behind a desk for the majority of their day don’t experience the mood-boosting benefits, resulting in higher rates of anxiety and depression. 

Diabetes risk

In a study examining the link between the amount of sitting hours per day and diabetes, those who were more inactive were at a higher risk of developing the condition. Low strength levels and decreased muscle mass were identified as contributing factors, which can lead to reduced insulin sensitivity and, as a result, higher rates of diabetes.

If you’re experiencing any side effects as a result of prolonged sitting, the best place to start is with a consultation with your GP who will be able to determine the best course of action.