Is Sitting All Day Bad For You?
Also Known As: sitting down for too long
Short answer
The risks of sitting all day are about the same as those shared by smokers. It is strongly recommended not to sit for extended periods of time and if you do, briefly stand up and walk around every 20-30 minutes.
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Sitting all day may be just as bad for you as getting up to have a cigarette - possibly even worse. The primary reason this is the case is that prolonged sitting (8-12 hours per day) decreases metabolism. Many of the processes in metabolic function require movement - even if that just involves standing up. When you sit all day, your metabolism does not have a chance to work properly and this can lead to a host of health risks, including a 90% risk increase for type-2 diabetes and a 147% increased risk for cardiovascular disease. According to one cardiologist at the Mayo Clinic, "for people who sit most of the day, their risk of heart attack is about the same as smoking."
Yet another comparison to smoking - according to a 2015 study done in Dallas of over 2,000 adults, sitting all day increases lung cancer by 54%. The same study found a 66% increase in uterine cancer and a 30% increase in colon cancer. These increases in cancer risk are thought to be caused by hormone alteration, metabolic dysfunction, leptin dysfunction, and inflammation that come as a result of prolonged sitting.
Other health risks associated with sitting all day include an increased risk for all forms of diabetes, dementia, and depression or anxiety. People who sit for long periods of time per day also run a significant risk of developing hyperglycemia and hypertension. Sitting all day also increases lethargy and lowers productivity. Unfortunately, not even exercise can eliminate the risks from sitting too long. There is good news, though - illnesses brought on by too much sitting are easily preventable through even the simple act of standing. It's recommended to spend at least two minutes out of every twenty getting up and walking around (or even just standing and stretching). Another thing you can do is find a way of sitting less (such as using a standing desk).
Possible short-term side effects
- lethargy
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less productivity
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hormone alteration
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inflammation
Possible long-term side effects
- hypertension
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diabetes
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heart attack
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cardiovascular disease
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cancer
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hyperglycemia
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dementia
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depression / anxiety
Healthier alternatives
- standing up
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walking around
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staying active
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Written by Jeff Volling
Published on: 12-28-2015
Last updated: 12-10-2016
Thank you for your feedback!
Written by Jeff Volling
Published on: 12-28-2015
Last updated: 12-10-2016
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