The Risks of Prolonged Sitting and How to Avoid Them

#20yearsinbusiness #entrepreneur #freedom #askshivani Feb 05, 2024
The Risks of Prolonged Sitting and How to Avoid Them

We’ve all heard that smoking cigarettes is bad for our health. But did you know that sitting for long periods can be just as harmful? That’s right – prolonged sitting has been dubbed “the new smoking” when it comes to health risks.

As business owners, many of us sit at our desks for 8 hours or more per day. And with growing rates of obesity and chronic diseases like heart disease and diabetes, it’s time we take action against chronic sitting.

The Risks

Studies show that people who sit for long periods each day face increased risks of early death. A 2016 study found that sitting for more than 8 hours per day can increase the risk of premature death by up to 60 percent! Sitting for prolonged periods leads to reduced blood flow, weaker bones and muscles, and negatively impacts blood sugar and cholesterol levels.

Beyond the physiological impacts, chronic sitting takes a toll on mental health as well. Sitting disease – also called “chair disease” – can contribute to weight gain and obesity, which comes with it’s own psychological impacts for those affected.

How Can We Avoid Prolonged Sitting

Here are some simple ways that you as a business owner and your people can help mitigate the risks of too much sitting:

  1. Try a standing or adjustable desk to transition between sitting and standing. Standing for even just an hour per day can counteract some risks.
  2. Set a timer to take movement breaks every 30 minutes. Walk around, stretch, and do body weight exercises like squats or planks.
  3. Replace work meetings with walking meetings when possible. Moving meetings are great for creativity and relationship building.
  4. Use an under-desk bicycle or treadmill to move while working. Slow pedaling also keeps you energized.
  5. Practice good posture by using a stability ball instead of desk chair. The gentle rocking engages your core muscles.


Implementing small changes like these can make a big difference in counteracting the health risks of prolonged sitting. Our bodies are meant to move – it’s time to rethink the traditional sedentary work day.

A little activity throughout the day keeps the mind sharp, improves focus, boosts creativity, and of course, supports whole body health. Give it a try – your body and mind will thank you!





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