How Bad Is Sitting For You? : Sedentary Lifestyles and MSK Issues

It is often said that “sitting is the new smoking”. In the modern world, many of us spend the majority of our waking hours at a desk, travelling in a car or bus, or on the sofa in front of the television. The issue here is that living a sedentary lifestyle is not advantageous for our health.

Humans have evolved to stand upright and move continuously. The decrease in movement from sitting or lying down for long periods of time has been linked to conditions such as high blood pressure, obesity and unhealthy cholesterol levels. It is thought that one way this link is brought about is that when muscles relax during prolonged sitting, they take up very little glucose from the blood, thereby raising your risk of several health conditions, such as Type 2 Diabetes. 

Sitting can also increase pain. Even if you are active as a rule, hours of sitting whilst working or watching television can tighten your hip flexors, glutes and hamstrings, as well as stiffen the joints themselves. Overly tight hip flexors and hamstrings affect gait and balance, making activities like long walks more difficult in elderly populations. Tight hip flexors and hamstrings can also contribute to lower back pain and knee stiffness.

Another concern is reduced joint mobility. When you stay in one position for too long, significant stress is placed on spinal structures, as well as joints like the hips and shoulders. This can lead to stiffness and increase the risk of injury when you do become active. Additionally, inactivity for long hours may cause your bones to lose strength, contributing to osteoporosis.

However, this need not be something that continues to affect you. Regular movement and breaks from sitting can help to support your MSK health. Our bodies are built to move.

Some ways you can incorporate activity into your day are:

• Walk or cycle, leaving the car at home.

• Go for a five-minute walk every hour during work.

• Take your lunch break away from your desk and enjoy a short walk outside if you can.

• Use the stairs instead of the lift when out shopping.

• Park further away from your destination and walk the rest of the way.

By building more movement into your day, you can protect your musculoskeletal system and reduce the risk of longterm discomfort and injury.