Heart Disease When you sit for long periods of time, your muscles burn less fat and your blood flows more slowly, making it easier for fatty acids to clog up your heart. Sitting for long periods of time has been associated with high blood pressure, increased cholesterol, and the incidence of cardiovascular disease is multiplied. Pancreas overactivity The pancreas produces insulin, a hormone that carries glucose to cells for energy. However, when the cells are in the f muscle, the response to insulin is not so fast, so the pancreas will produce more and more insulin, which may lead to diabetes and other diseases. 2011 study found that as long as just one day of prolonged sedentary, the insulin response will be decreased. Colorectal Cancer Studies have found that sitting increases the risk of colorectal, breast and endometrial cancer. The reason for this is unclear, but one theory is that “too much insulin encourages cell growth.” And regular exercise boosts natural antioxidants that kill ‘free radicals’ in cells that potentially cause cancer. Muscle Degeneration Soft Collapsed Abdomen When you stand, move or even sit upright, your abdominal muscles keep you straight. But when you collapse into a chair, they’re not being used. Tight back muscles and a weak abdomen magnify the curve of the spine. Stiff Hip Joints Soft hips help you balance, but sitting for long periods of time seldom stretches the hip flexors on the front side of the hip joint, causing them to become short and tight, limiting range of motion and shortening your stride. Studies have found that reduced hip mobility is the leading cause of falls in the elderly. Weak and Flabby Hips When you sit, your hips don’t have to do any work, and the gluteals get used to it. Flabby glutes hurt your stability. Without the ability to stabilize, you won’t be able to produce big, powerful strides. Lower Extremity Dysfunction Poor circulation in the legs After sitting for a long period of time, circulation slows down, which in turn leads to the formation of a pool in the legs. Problems range from swollen and jarred ankles and varicose veins to dangerous blood clots (called deep vein embolisms). Loose Bones Weight-bearing activities such as walking and running stimulate the hip and lower body bones to grow thicker, denser and stronger. Scientists have attributed the recent surge in osteoporosis, in part, to a lack of activity. Head and Neck Problems The Blurred Brain Fresh blood and oxygen flow through the brain and trigger the production of various brain and mood chemicals. When we are sedentary for a period of time, everything slows down, including brain function. Neck Stiffness If you spend most of your time sitting at a desk, you should be doing the same thing as in the picture above. This can strain your cervical spine and lead to permanent structural imbalances. Shoulder and back pain Poor sitting posture (top image) In addition to neck problems, hunching or rounding your shoulders can cause conditions in your shoulders and lower back, especially in the ‘trapezius’, the muscle that connects your neck to your shoulders. Bad back The spine is not flexible enough When we move around, the discs between our spines stretch and contract like sponges, absorbing fresh blood and nutrients. However, when we are sedentary for a long time, the discs are unevenly squeezed. The collagen around the tendons and ligaments hardens. Damage to the discs The longer we sit, the higher the risk of herniated discs. A muscle called the psoas muscle runs through the abdominal cavity. When it is tight, it pulls the upper part of the lumbar spine forward. Instead of sorting along the spine, the weight of the upper body falls on the sciatic bone (sciatic tuberosity) What we can do Sitting on something unstable, such as a resistance ball or a stool with a supportive back, forces your core muscles to work. Keep your posture upright with your feet on the ground. Stretch your hip flexor groups While you’re watching TV, ad time to get up and walk around. Even if it’s just at a very slow pace, it’s better than sitting. And engaging in exercise would be a better choice. When you’re at work, alternate between sitting and standing. If you’re not able to do this, stand up a little every half hour or take a walk.