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Is Your Desk Job Killing You? The Health Risks of Sitting Too Much


Are you sitting down while reading this? If you are, you might want to stand up and take a walk. Studies show that prolonged periods of sitting can lead to serious health risks, even if you exercise regularly.

We’ve all heard the saying “Sitting is the new smoking,” and it’s not far from the truth. Our modern sedentary lifestyles, often spent hunched over a computer or sitting in meetings, are taking a toll on our bodies.

But what exactly are the risks of sitting too much? And how can we combat them in our daily lives?

The Risks of Sitting Too Much

Sitting for extended periods can have negative effects on both our physical and mental health. Here are some potential risks associated with prolonged sitting:

  • Increased risk of heart disease – Studies have shown that people who sit for long periods are at a higher risk for heart disease. This is because sitting decreases the activity in our leg muscles, leading to decreased circulation and an increase in blood pressure.
  • Weight gain and obesity – When we sit, our calorie burn slows down significantly compared to when we are standing or moving. This can lead to weight gain and obesity if we are not balancing it out with regular exercise.
  • Muscle and joint problems – Sitting for long periods can cause muscle imbalances, leading to stiffness and pain in the neck, shoulders, and back. It can also put excessive pressure on our spinal discs, leading to potential back problems.
  • Increased risk of diabetes – Studies have found a link between prolonged sitting and increased risk of developing type 2 diabetes. This is due to the impact on blood sugar levels and insulin resistance.
  • Mental health issues – A sedentary lifestyle can also have negative effects on our mental health, leading to higher rates of anxiety and depression. This is because sitting for extended periods can decrease the production of endorphins, which are important neurotransmitters that regulate our mood.

How to Combat the Risks

While desk jobs and other sedentary activities may be an unavoidable part of our modern lives, there are ways we can combat the negative effects of sitting too much:

  • Take regular breaks – Make sure to get up and move around every hour, even if it’s just for a few minutes. Set reminders on your phone or use a standing desk to encourage more movement throughout the day.
  • Incorporate physical activity into your daily routine – Aim for at least 30 minutes of moderate exercise each day, whether it’s going for a walk during lunch or taking the stairs instead of the elevator.
  • Practice good posture – Sitting with proper posture can help reduce strain on our muscles and joints. Make sure your feet are flat on the ground, shoulders relaxed, and spine aligned.
  • Visit wellness centers – Many wellness centers, such as those in Tulsa, offer pain management programs to help alleviate any discomfort or pain caused by sitting too much. These programs may include physical therapy, chiropractic care, and massage therapy.

Tips to Counteract the Effects of Sitting  Too Much

In addition to the steps listed above, here are some additional tips to help counteract the effects of sitting too much:

  • Stretching – Incorporate stretching breaks into your day, especially for areas that tend to get tight from sitting (neck, shoulders, hips).
  • Yoga or Pilates – These low-impact exercises can improve posture and strengthen muscles, helping to combat the negative effects of prolonged sitting.
  • Walk or bike to work – If possible, try to incorporate some physical activity into your commute by walking or biking. This is a great way to get exercise in while also avoiding sitting in traffic.
  • Stand-up meetings – Instead of sitting for meetings, propose standing up or taking a walk while discussing important topics. This not only encourages movement but can also make meetings more productive.


While we may not be able to avoid sitting altogether in our daily lives, it’s important to be aware of the potential health risks and take steps to combat them. By incorporating regular movement and physical activity into our routines, practicing good posture, and seeking help from wellness centers when needed, we can help prevent the negative effects of sitting too much and lead healthier lives. So go ahead, stand up, and take that walk – your body will thank you!

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