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Why Sitting Too Long Affects Women’s Health And How To Stay Active

  • Last Updated On: February 28, 2025
  • 3 minute read

Key Takeaways

  • Prolonged sitting can increase frailty risk and impact cardiovascular health and mental well-being.
  • It can also cause muscle weakness, back and hip discomfort, and circulatory issues.
  • Take movement breaks, build muscle strength, and track your activity to reduce sitting time.

Sitting for extended periods can have notable health effects, particularly for women. Research suggests prolonged sitting may increase the risk of frailty, cardiovascular concerns, and other health issues. However, minor lifestyle adjustments can help counteract these effects and promote overall well-being.

What you need to know:

How does sitting for long periods affect health?

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Sitting for extended periods can adversely impact health by increasing the risk of chronic diseases like heart disease, type 2 diabetes, certain cancers, obesity and more.

Increased risk of frailty

A study published in the American Journal of Epidemiology tracked 5,462 middle-aged women over 12 years and found a connection between prolonged sitting and frailty. Frailty refers to reduced physical resilience, making it harder for the body to recover from illness or injury. This can lead to a higher risk of falls, hospitalization, and decreased mobility. Women who sat for 10 or more hours a day were more likely to develop frailty, but reducing sitting time by around two hours per day helped lower this risk.

Impact on cardiovascular health

Sitting for long hours can affect blood circulation, sugar regulation, and blood pressure, all of which affect heart health. Studies indicate that prolonged sitting may contribute to heart disease and other cardiovascular concerns. Since women are already at a higher risk of frailty, maintaining an active routine becomes even more important for heart health.

Other health considerations

Beyond cardiovascular health and frailty, prolonged sitting has been linked to several additional concerns:

  • Muscle weakness: Sitting for long periods can weaken leg and glute muscles, increasing the risk of injury.
  • Back and hip discomfort: Extended sitting can lead to tight hip flexors and back pain, especially with poor posture.
  • Mental well-being: Sedentary behavior is associated with a higher risk of stress, anxiety, and depression.
  • Metabolic health: A lack of movement can contribute to metabolic syndrome and an increased risk of diabetes.
  • Circulatory issues: Sitting for extended periods may cause blood to pool in the legs, which can cause varicose veins and, in rare cases, deep vein thrombosis (DVT).

How to reduce sitting time and stay active?

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The good news is that the adverse effects of prolonged sitting can be minimized with simple, daily changes:

  • Take movement breaks: Stand up, stretch, or walk for a few minutes every hour.
  • Incorporate physical activity: Engage in moderate activities like brisk walking, household chores, or gardening.
  • Build muscle strength: Include resistance exercises, such as bodyweight exercises or strength training, to maintain muscle tone.
  • Track your activity: Use a step counter or set movement reminders to stay on track.
    Reduce total sitting time: Aim to keep the daily sitting time between 3.5 to 5.5 hours when possible.

Prioritize movement

While prolonged sitting is a common part of modern life, making an effort to move regularly can significantly improve overall health. Small, consistent changes—such as standing breaks, regular exercise, and mindful movement—can support long-term well-being. Prioritizing an active lifestyle helps promote better cardiovascular health, muscle strength, and overall vitality.

 

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

 

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