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The Dangers of Sitting – and How to Reverse the Damage
- Kapryas
- Dec 25, 2022
- 4 min read
We already know that long hours of sitting have a destructive effect on our health. It’s said that sitting is to hips what shoes are to feet. According to the World Health Organization (WHO), a sedentary lifestyle ranks fourth among preventable causes of death—more deadly than HIV and more dangerous than extreme sports!
But sitting itself isn’t the issue. The real problem is staying in the same position for hours on end. Muscles adapt, and when fascia doesn’t move, it dries out, stiffens, and sticks together. This leads to a limited range of motion and a cascade of dysfunctions—like a snowball effect.
What Happens to Fascia When You Sit Too Much?
Young, active fascia resembles a two-dimensional web of collagen fibers—flexible and responsive. It supports movements like running or any activity involving quick muscle contraction and stretch.
But inactivity causes undesirable growth in these fiber networks, changing the fascial architecture. For example, prolonged sitting reduces tissue elasticity and leads to fascial adhesions—sticky, incorrect fascial connections that disrupt movement patterns.
So… How Should You Sit?
Researchers have studied the healthiest sitting posture for years. But here’s the catch: the problem isn’t sitting—it’s sitting still. Even standing isn’t the perfect solution—if you remain motionless, the same issues arise.
The best solution? Alternate between standing and sitting throughout your day. The frequency of change depends on your body’s needs. According to Polish workplace safety laws, for every hour at the computer, you should take a 5-minute movement break. Even the most ergonomic chair won't help if you don’t move.
Even regular workouts aren’t enough to offset 8 hours of stillness. Move often—shift your weight, squirm, change positions, or tuck a foot under your thigh. A study by the University of Leeds found that women who fidgeted frequently had a lower risk of premature death due to sitting.
Another 12-year study on over 17,000 Canadians showed that the more time people spent sitting, the earlier they died—regardless of age, weight, or exercise habits.
What Can You Do to Offset the Damage?
Walk More
A University of Otago study found that both 2-minute walks every 30 minutes and a single 30-minute walk after long sitting hours lowered blood triglyceride levels. The best results came from combining both.
Exercise More (Especially Ashtanga Yoga)
The WHO recommends 150 minutes of moderate or 75 minutes of intense physical activity per week for adults aged 15–64. But if you sit for 8 hours a day, even this might not be enough. Some experts suggest quadrupling the movement time to undo the harm of prolonged sitting.
Try Ashtanga Yoga – a dynamic, strengthening practice that challenges the body and resets movement patterns. Book your spot in one of my online classes and feel the difference. restore pelvic balance in my Yoga Flow & Core Strength class.
Why Pelvic Balance Matters
The pelvis is key to hip function and spinal support. Muscle imbalances in this area can create a ripple effect throughout the body.
In class, we:
Release tension in the psoas, TFL, piriformis, and rectus femoris through yoga and myofascial self-massage.
Strengthen glutes and adductors for stability and control.
Key muscles:
Psoas: Tightens under chronic stress (fight-or-flight response) and influences breathing via its connection to the diaphragm.
Piriformis: Often shortened by sitting, crossed legs, tight clothing, heels, or lumbar lordosis—reducing hip rotation.
Internal rotation is especially important—it’s the first to disappear, and the muscles responsible for it are weaker and fewer than external rotators (like the powerful gluteus maximus). We aim for symmetry and balance between hip extensors and flexors to prevent pain and dysfunction.
Movement = Nutrition for the Spine
Your spine thrives on movement. Prolonged sitting in a C-shaped slump disrupts the natural spinal curves and blocks the disc hydration mechanism. Without movement, spinal discs lose nutrients, leading to injury and degeneration.
Stillness weakens abdominal muscles, disturbs pelvic balance, and may cause numbness or pain in the limbs. It also interferes with the muscular pump that supports blood circulation.
Limited rib, spine, and diaphragm movement affects the respiratory system, oxygen supply, and organ function. Poor blood flow and lymph drainage can lead to serious mechanical, circulatory, and neurological issues—and a higher risk of disease.
Sitting and… Everything Else
Sitting encourages weight gain, which contributes to insulin resistance and type 2 diabetes. Studies show every two additional hours of sitting increases diabetes risk by 7%. Most office workers sit for 8+ hours a day.
It also increases the risk of cancers—especially colon, uterine, and lung cancer. Compared to active individuals, those who sit more have a 54% higher risk of lung cancer.
And don’t forget mental health. A 2013 study of 30,000 women found those who sat more than 9 hours daily were significantly more prone to depression than those who sat under 6 hours.
The Bottom Line
In a 12-year study of 92,000 people, those who sat more than 11 hours a day had a 21% higher risk of cancer-related death and a 27% higher risk of dying from heart disease than those who sat for less than 4 hours.
Another study in the American Journal of Epidemiology showed that men sitting over 6 hours daily had an 18% higher risk of death from heart disease and nearly 8% higher diabetes risk compared to those who sat less than 3 hours.
Still think sitting isn’t so bad?
The more often you stand up, the better for your body and mind. And if you need a gentle start—try some yoga stretches on the couch. Are you in? Let me know how it goes!
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