Wellness  

Sitting too much? Here are 6 health risks you’re ignoring

By Musa Adekunle

10 January 2025   |   2:00 pm

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Sitting may feel harmless, even comforting, but too much of it can be as dangerous as smoking. This everyday habit has been linked to serious health problems that can silently creep into your life. Whether you're working at a desk, binge-watching your favourite shows, or stuck in Lagos traffic, spending long hours seated could be…

Sitting may feel harmless, even comforting, but too much of it can be as dangerous as smoking. This everyday habit has been linked to serious health problems that can silently creep into your life.

Whether you’re working at a desk, binge-watching your favourite shows, or stuck in Lagos traffic, spending long hours seated could be putting your health at risk.

Health experts have also raised concerns about the dangers of prolonged sitting, and its impact on both physical and mental health. Despite regular exercise, long periods of sitting can still harm your body in ways you might not expect.

Here’s a breakdown of five serious health risks and practical tips to keep yourself in check.

1. Heart disease

Prolonged sitting slows blood circulation, forcing your heart to pump harder. This can lead to a build-up of cholesterol in your arteries, increasing the risk of heart attacks or strokes. According to recent studies, people who sit for long hours are 34% more likely to develop cardiovascular diseases. To protect your heart, make it a habit to stand up and move around every hour, even for just a few minutes.

2. Obesity, when calories outnumber movement
When you sit too much, your body’s ability to burn calories drops significantly, making weight gain almost inevitable. Add unhealthy snacks to the mix, and you’re inviting obesity. Experts advise incorporating light activities like walking for 15–30 minutes daily to keep your metabolism active. A simple stroll can go a long way in maintaining a healthy weight.

3. Pain around the neck and back
Poor sitting posture is like an invisible thief that steals your comfort. Many people unknowingly hunch their backs or strain their necks while seated, leading to muscle stiffness and long-term pain. Health practitioners recommend ergonomic chairs and regular stretches to ease the pressure on your spine. Taking short breaks to stretch can also work wonders.

4. Diabetes risk
Sitting for hours can mess with your body’s ability to process sugar, increasing your risk of type 2 diabetes. When you remain inactive, your body becomes less responsive to insulin, the hormone that regulates blood sugar levels. This is why standing up often and incorporating physical activities into your routine can help keep your sugar levels in check.
5. Mental health problems
It’s no secret that staying physically active improves mental well-being. Sitting all day, however, can lead to feelings of stress, anxiety, and even depression. Lack of movement reduces the production of endorphins, the “feel-good” hormones your body needs to stay happy. Incorporating quick walks, stretching, or any form of light exercise can lift your mood and reduce mental health challenges.

6. Sciatica: The Pain That Shoots Down

Sitting for extended periods can put pressure on your lower back, which might irritate the sciatic nerve—the longest nerve in your body. This irritation can lead to sciatica, a condition that causes sharp, shooting pain that radiates down one or both legs. To reduce your risk, practice good posture, use a chair with proper lumbar support, and take frequent breaks to stretch and move around.

Takeaway

Your body was built for movement, not endless sitting. Whether at home, in the office, or on the go, finding creative ways to stay active is key to avoiding these health risks. Stand up, stretch, and take that small but important step toward a healthier lifestyle today.
By adopting these habits, you can prevent the silent dangers of prolonged sitting and enjoy a more vibrant life. As the popular saying goes, “Health is wealth”, don’t let inactivity rob you of it