Stawy

Introduction

A sedentary lifestyle, where we spend long hours sitting and lack physical activity, has become a serious problem in the modern world. Office workers, students, and computer users spend most of their day sitting, which negatively impacts muscles, joints, and overall health. This article discusses how excessive sitting affects the body, the risks it poses, and offers ways to improve health and examples showing how changing habits truly pays off.

What is a sedentary lifestyle?

A sedentary lifestyle means spending a lot of time sitting or lying down with minimal movement. With the rise of office work and screen time, people now sit an average of 7 to 10 hours a day.¹ This lifestyle is linked to numerous health problems, including back and joint pain, weight gain, diabetes, and heart disease.¹

Benefits of limiting a sedentary lifestyle

1. Better posture
   Regular movement and small changes in the way you sit or stand help you maintain good posture, which reduces pressure on your spine and muscles² .
2. Healthier joints
   Movement causes the body to produce more synovial fluid, which lubricates joints, making them easier to move and reducing stiffness ³.
3. Better blood circulation
   Getting up and walking around more often improves blood circulation, which prevents discomfort and reduces the risk of varicose veins ⁴.
4. More energy
   Physical activity helps fight fatigue and gives you energy, which supports concentration and productivity throughout the day .
5. Reduced risk of musculoskeletal problems.
   Excessive sitting can lead to back pain, knee pain, and arthritis. Limiting the time spent sitting can help alleviate these ailments and improve muscle and joint health.⁵
6. Stronger Bones.
   Lack of exercise weakens bones, especially in the spine and hips. Regular activity helps strengthen bones and reduces the risk of osteoporosis, especially as we age.⁶
7. Greater Muscle Strength and Flexibility
   Regular exercise, especially strength training, strengthens muscles and improves their function.⁶ Stronger muscles support joints, reduce the risk of injury, and strengthen ligaments and tendons .
8. Reduced chronic pain
   Reducing sedentary behavior is associated with reduced chronic pain. Reducing time spent sitting, especially at work, can help alleviate common ailments like lower back, neck, and shoulder pain .

What are the consequences of a sedentary lifestyle for the musculoskeletal system?

Prolonged sitting can negatively impact your muscles and bones, leading to problems such as:

1. Back and Neck Pain:
   Sitting for long periods of time puts a lot of pressure on the intervertebral discs in your spine—almost twice as much as standing. This can lead to chronic back pain, especially if your posture is poor. Over time, weakened back muscles and imbalances can worsen the problem, leading to conditions like herniated discs and stiff necks .
2. Joint stiffness and degeneration.
   Inactivity causes a decrease in the production of synovial fluid, which allows joints to move smoothly. This can lead to stiffness, limited mobility, and an increased risk of conditions like arthritis. Prolonged sitting also reduces blood flow, which can lead to varicose veins and leg discomfort .
3. Higher Risk of Serious Health Problems.
   Prolonged sitting not only damages your muscles and joints but also increases your risk of developing serious health conditions like obesity and diabetes.⁵ When you sit for too long, your leg muscles—the largest in your body—become inactive. This reduces your body's ability to use insulin and leads to easier storage of body fat.

The challenges we face

People who spend a lot of time sitting face various difficulties in minimizing these risks:

• Work restrictions – Office workers often remain seated for long hours due to their job responsibilities .
• Lack of awareness – Many people don’t realize how harmful prolonged sitting and poor posture can be until they start to experience pain .
• Ignoring Ergonomics – Most workplaces do not provide adequate support for comfortable sitting, leading to poor posture and body discomfort.

Other health benefits of reducing a sedentary lifestyle

1. Healthier Heart – Regular exercise helps control blood pressure and supports heart health.
2. Weight management – ​​Physical activity helps maintain a healthy body weight and reduces the risk of obesity-related diseases.
3. Reduced risk of chronic disease – Regular activity can help prevent health problems such as obesity, heart disease, some cancers, and type 2 diabetes. Research shows that even replacing some of your sitting time with light or moderate activity can improve health and reduce the risk of serious diseases.
4. Boosting your immune system – Increased physical activity can strengthen your immune system, helping your body fight infections, especially during cold and flu season. ¹⁰
5. Mental health – Regular exercise can improve mental health, reducing symptoms of depression and anxiety. It has a positive impact on mood and overall well- being.¹¹
6. Better Mental Performance – Physical activity helps keep your mind sharp, potentially slowing age-related cognitive decline and improving overall brain function.

Case studies

1. S-MGA study in Germany

Overview
The Study on Mental Health at Work (S-MGA) is a five-year research project in Germany that examined the impact of prolonged sitting at work on bodily pain, specifically musculoskeletal disorders (MSC). The study included data from 2,082 workers, many of whom reported spending significant amounts of time sitting.

Results

• Body pain and sitting: The study found that nearly 60% of workers sat for more than half of their workday. Long hours of sitting were not always directly linked to greater upper body pain, but the impact was noticeable in those who did not engage in physical activity during their free time.
• Risk of neck and shoulder pain: Workers who spent 25 to 35 hours per week sitting had a 46% greater risk of neck pain and a 30% greater risk of shoulder pain compared to those who were more physically active.¹²

I remember a colleague at the office who struggled with constant knee discomfort. He'd only have to walk a mile and the stiffness and pain would set in, slowing him down. A while back, he decided to try the Joint Comfort supplement . After over a month of regular use, he told me he noticed a real difference—his joints were more flexible, and the persistent knee pain was no longer a problem.

Conclusion

Modern sedentary lifestyles, especially among office workers and students, can seriously impact our muscles and joints. Sitting too long can lead to back pain, joint problems, and even increase the risk of long-term health conditions. However, by taking regular exercise breaks, adjusting your workstation, and paying attention to proper posture, you can protect your muscles and joints while improving your overall well-being. Changing these habits not only reduces physical discomfort but also supports long-term health and productivity.

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Reference

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2.Medline Plus. Guide to Good Posture [Internet]. Medlineplus.gov. National Library of Medicine; 2017 [cited 2024 Oct 18]. Available from: https://medlineplus.gov/guidetogoodposture.html#:~:text=Take%20brief%20walks%20around%20your,not%20possible%2C%20use%20a%20footrest

3.Physiopedia. Synovium & Synovial Fluid [Internet]. Physiopedia. 2021 [cited 2024 Oct 18]. Available from: https://www.physio-pedia.com/Synovium_%26_Synovial_Fluid#:~:text=This%20fluid%20is%20generated%20from,and%20provide%20nourishment%20through%20diffusion.

4.NIH. Varicose Veins [Internet]. NHLBI, NIH. 2023 [cited 2024 Oct 18]. Available from: https://www.nhlbi.nih.gov/health/varicose-veins#:~:text=Stay%20physically%20active%20to%20help,might%20make%20varicose%20veins%20worse.

5.Health. The dangers of sitting: why sitting is the new smoking [Internet]. Vic.gov.au. 2020 [cited 2024 Oct 18]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting

6.NIAMS. Exercise for Your Bone Health [Internet]. National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023 [cited 2024 Oct 18]. Available from: https://www.niams.nih.gov/health-topics/exercise-your-bone-health

7.Palarq Foundation. From nomadic hunter-gatherers to sedentary farmers and ranchers - Fundación Palarq [Internet]. Palark Foundation. 2019 [cited 2024 Oct 18]. Available from: https://fundacionpalarq.com/en/from-nomadic-hunter-gatherers-to-sedentary-farmers-and-ranchers/

8.Cho IY, Park SY, Park JH, Kim TK, Jung TW, Lee HM. The Effect of Standing and Different Sitting Positions on Lumbar Lordosis: Radiographic Study of 30 Healthy Volunteers. Asian Spine Journal [Internet]. 2015 Jan 1 [cited 2024 Oct 18];9(5):762–2. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4591449/

9.NIH. Varicose Veins [Internet]. NHLBI, NIH. 2023 [cited 2024 Oct 18]. Available from: https://www.nhlbi.nih.gov/health/varicose-veins

10.Matheus, Kamila K, Matheus Ribeiro Bizuti, Starck É, Rossi RC, Silva. Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clinical and Experimental Medicine [Internet]. 2020 Jul 29 [cited 2024 Oct 18];21(1):15–28. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7387807/

11.Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion For CNS Disorders [Internet]. 2004 Jun 1 [cited 2024 Oct 18];6(3). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC474733/

12.Dang THA, Starke KR, Liebers F, Burr H, Seidler A, Hegewald J. Impact of sitting at work on musculoskeletal complaints of German workers - results from the study on mental health at work (S-MGA). Journal of Occupational Medicine and Toxicology [Internet]. 2024 Mar 27 [cited 2024 Oct 19];19(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10967152/