What are the effects of sitting frequently at work

Sitting frequently at work may have multiple impacts on health, including poor blood circulation, muscle atrophy, metabolic disorders, increased spinal pressure, and increased risk of obesity.

1. Poor blood circulation

Prolonged sitting posture can cause obstruction of venous return in the lower limbs, which can easily lead to lower limb edema or varicose veins. Lack of contraction activity in leg muscles may increase the probability of deep vein thrombosis formation. It is recommended to get up and move for a few minutes every hour to promote blood flow.

2. Muscle atrophy

Prolonged sitting can cause the muscles in the lower back, buttocks, and thighs to remain relaxed for a long time, leading to a gradual weakening of muscle strength. Degradation of core muscle function may lead to postural back pain and increase the risk of sports injuries. Static training such as plank support can be performed to maintain muscle tension.

3. Metabolic disorders

Continuous sitting posture can reduce basal metabolic rate and affect blood glucose and lipid metabolism efficiency. Insulin sensitivity may decrease and increase the incidence of diabetes. Short periods of standing or walking during work can help maintain metabolic activity.

4. Increased spinal pressure

When sitting, the pressure on the lumbar spine is 1.5 times that of standing, and improper sitting may accelerate intervertebral disc degeneration. The forward leaning posture of the cervical spine may induce neck shoulder syndrome, manifested as headache and upper limb numbness. Using ergonomic seats can reduce spinal load.

5. Increased risk of obesity

Prolonged sitting reduces calorie expenditure, and excess energy is easily converted into fat accumulation, especially visceral fat in the abdomen. The continuous decrease in basic energy consumption may form a vicious cycle. Suggest combining aerobic exercise and resistance training to maintain body fat percentage.

For sedentary office workers, it is recommended to change posture every 30 minutes by alternating between standing and sitting positions. Low impact exercises such as swimming and yoga can be performed daily to strengthen core muscle training. Increase dietary fiber and high-quality protein intake in diet, and control the proportion of refined carbohydrates. Regularly conduct body assessments and bone density testing to detect potential health issues early on. Establishing regular exercise habits is more important than a single high-intensity workout, and fragmented activities such as workshop exercises and stair climbing can be tried.