Sedentaryism

What Conditions Are Caused by Sedentary Lifestyle and Prolonged Sitting at the Office?

A sedentary lifestyle, characterized by a lack of physical activity and long hours spent sitting, can have serious consequences for health. In this article, we will discuss some of the main conditions caused by a sedentary lifestyle and prolonged sitting at the office.

Musculoskeletal Disorders

Musculoskeletal disorders are health problems affecting muscles, bones, joints, and associated tissues. These include tendinitis, carpal tunnel syndrome, osteoarthritis, rheumatoid arthritis, fibromyalgia, and fractures. A sedentary lifestyle and prolonged sitting at the office can significantly contribute to the development of such conditions.^[1]

For instance, prolonged sitting can lead to shortening of the hip flexor muscles, which may cause issues with hip joints. Additionally, sitting for long periods can affect the spine, especially if poor posture is consistently adopted or an ergonomic chair is not used. This can lead to issues such as intervertebral disc compression, premature degeneration, back pain, neck pain, shoulder pain, and other problems.^[2]

A sedentary lifestyle and prolonged sitting at the office can also lead to weakening and atrophy of the leg and gluteal muscles. These muscles are essential for walking and stability, and their weakening can increase the risk of injuries, fractures, or dislocations.^[2]

Obesity

Sedentary behavior is a major factor in the development of obesity, a chronic metabolic disease affecting an increasing number of people worldwide.^[2][3]

Sedentary behavior, characterized by prolonged sitting or lying down with very low energy expenditure, encourages fat accumulation in the body. This happens because, when you don’t move for long periods, you burn fewer calories than you would if you were active. If calorie intake isn’t adjusted accordingly, the excess calories are stored as fat, potentially leading to obesity.^[2][3]

Cardiovascular Diseases

Sedentary behavior is a major risk factor for cardiovascular diseases due to its effect on the arteries, which are blood vessels that transport blood to our organs. Lack of physical activity promotes fat buildup in the arteries, a condition known as atherosclerosis. Atherosclerosis can have serious consequences if the arteries that supply blood to the heart are affected. Over time, these arteries may narrow or become completely blocked, potentially causing a heart attack.^[4]

Equally dangerous is the impact of a sedentary lifestyle on the arteries that supply blood to the brain. If these are damaged or become blocked, a stroke may occur.^[4]

Diabetes

Diabetes is another condition that can be associated with a sedentary lifestyle and prolonged sitting at the office. One reason is that physical inactivity can lead to weight gain, a known risk factor for diabetes. Another is related to the effects of physical activity on insulin sensitivity. Without physical activity, the body becomes less sensitive to insulin, potentially leading to insulin resistance. As the body becomes more insulin-resistant, the pancreas produces more insulin to compensate, which may exhaust the insulin-producing cells and eventually lead to diabetes.^[2][3]

Varicose Veins

Varicose veins are abnormal dilations of the veins in the legs and can result from prolonged standing or a sedentary lifestyle. While in most cases varicose veins are not dangerous, in certain situations, they can lead to serious complications, such as blood clots. Additionally, they can be painful and have other unpleasant symptoms, making treatments like sclerotherapy or other procedures necessary.^[2][3]

Deep Vein Thrombosis

Deep vein thrombosis is a severe condition that can be triggered by a sedentary lifestyle and prolonged sitting at the office. It involves the formation of a blood clot in the deep veins of the leg, with the possibility of it moving to other parts of the body and interrupting blood flow.^[2][3]

One of the most severe outcomes of deep vein thrombosis is pulmonary embolism, which occurs when part of the blood clot breaks off and travels to the lungs.^[2][3]

Anxiety and Depression

Sedentary behavior not only has physical effects but also psychological ones. Prolonged sitting at the office, without adequate breaks or physical exercise, can lead to anxiety and even depression. This association can be explained by the absence of the positive effects of physical activity on mental health. Regular physical activity can alleviate symptoms of depression and anxiety by releasing endorphins, also known as happiness hormones. Additionally, exercise can boost self-confidence, improve sleep, and provide a distraction from daily worries and stress.^[2][3]

Cancer

Cancer is one of the most severe conditions associated with a sedentary lifestyle. Prolonged sitting without movement can increase the risk of developing certain types of cancer, such as colon, endometrial, or lung cancer. This risk is not influenced by the level of physical activity at other times.^[2][3]

A sedentary lifestyle and prolonged sitting at the office can lead to a number of serious conditions, including musculoskeletal disorders, obesity, cardiovascular diseases, diabetes, varicose veins, deep vein thrombosis, anxiety, depression, and even cancer. It is important to set aside time for movement, maintain proper posture, and pay attention to the signals our body sends us. By dedicating a few minutes each day to physical exercise and active breaks, we can reduce the risks associated with a sedentary lifestyle and prolonged sitting at the office and improve both our physical and mental health!

References:

1. Cherney, Kristeen. “Musculoskeletal Disorders,” Healthline, Mar. 21, 2018. Accessed Nov. 5, 2024.
2. “The Dangers of Sitting: Why Sitting Is the New Smoking,” Better Health Channel, 2020. Accessed Nov. 5, 2024.
3. “Why Sitting Too Much Is Bad for Your Health,” WebMD, 2024. Accessed Nov. 5, 2024.
4. “Physical Inactivity,” British Heart Foundation, 2024. Accessed Nov. 5, 2024.