What do driving to work, eating a meal with your family, or relaxing in front of the television have in common? The act of sitting. Unfortunately, prolonged sitting has become a common and accurate description of modern work and home lives. This practice can harm us in many ways. The term “sitting disease” tries to capture a list of ailments worsened by sedentary habits.

The human body is designed to stand on two feet. The heart and cardiovascular system work more effectively that way. Bowel movements are more efficient when the body is upright. In contrast, the body uses less energy when sitting than standing or moving. Sitting for long periods weakens the large leg and gluteal muscles, reduces the amount of energy you burn, disrupts hormone function and promotes inflammation.

Sitting and disease risk

This effect was first noticed in a landmark study comparing two similar groups: bus drivers, who sit most of the day, and conductors, who don’t. Even though their diet and lifestyle were similar, those that sat were twice as likely to develop heart disease as those that stood.

We now know that over 35 chronic diseases are associated with time spent in sedentary activities, including weight regain after weight loss, cancer, osteoporosis and cardiovascular disease. Conditions include obesity, hypertension, high blood sugar, excess abdominal fat and abnormal cholesterol levels, a cluster of risk factors that make up metabolic syndrome. Too much sitting also increases the risk of death from cardiovascular disease and cancer.

Sitting time and weight gain

Human energetics explains how metabolism varies depending on our lifestyles. A person’s total energy at complete rest is called basal energy expenditure, or “basal metabolic rate”. For example, a seated person at a computer screen generally expends 5% above basal energy expenditure. However, their energy expenditure doubles within minutes of standing and walking. 

Overall, obese people tend to sit for two and a quarter hours per day more than lean people of similar occupations, socioeconomic statuses and home environments. In summary, people with obesity tend to sit, and walkers tend to be leaner.

Sitting and diabetes

Research also suggests that too much time spent sitting or lying down leads to insulin resistance and may worsen diabetes. Implementing frequent breaks can help improve glycaemic control. In addition, people who spend more time sitting are more than twice as likely (112% higher risk) to develop diabetes. 

Tips for combatting the sitting disease

When sitting behaviours replace activity-based daily activities, increased total sitting time increases the risk of health conditions. Daily activities not classified as exercise include household tasks such as shopping, cleaning, cooking, sweeping, vacuuming, gardening and mowing. You do not need to focus solely on moderate or vigorous intensity activities to increase your movement. Replacing sitting with standing or light physical activity may also provide substantial health benefits.

If you feel you are not moving enough, here are some ways you can incorporate activity into your day

• Instead of sitting, try standing or walking while talking on the phone or watching television.
• When working in front of a screen, take a break from sitting every 30 minutes. 
• Activate leg and thigh muscles with lunges or squats after sitting for a while.
• Try working at a standing desk. You can also improvise with a high table or counter.
• At work, schedule walking meetings rather than sitting in a conference room.
• Choose the stairs instead of the lift or escalator.
• Stand when using public transport.
• When possible, leave the car at home and walk or cycle. For longer trips, stop early so you can walk or cycle part of the way.
• When driving, park further away from your destination and walk the rest of the way.
• Try listening to audiobooks while you walk, clean or work in the garden.
• Stand up and do some ironing while you watch TV.