In modern times, sitting, standing, and lying down for extended periods have become three common postures in people’s daily lives. With lifestyle changes, more people maintain a single posture for extended periods. As a clinician, I am aware of the potential risks that these seemingly harmless daily habits pose to human health.
The harm of sitting for a long time
The World Health Organization notes that sitting for a long time is a low-energy expenditure activity. Long-term sitting will increase the risk of many chronic diseases, including cardiovascular disease, Type 2 diabetes, obesity, and certain cancers. It will also cause spinal compression and neck pain.
The harm of standing for a long time
Although standing seems healthier than sitting for a long time, prolonged standing can increase the burden on the lower limb veins, increase the risk of varicose veins, and easily cause leg fatigue and back pain. A study published in the American Journal of Preventive Medicine found that prolonged standing can lead to excessive pressure on the lower limbs, potentially damaging joint and bone health in the long term.
The harm of lying for a long time
Lying for a long time may seem like a way to relax the body, but prolonged lying can slow down the metabolism, increase the risk of obesity, and may cause muscle atrophy and joint stiffness. Lying down for a prolonged period can also affect the function of the cardiovascular system, reduce blood circulation efficiency, and increase the risk of blood clots (thrombosis).
Improvement methods
Individual differences and lifestyles affect the impact of these postures on health. Regular physical activity can significantly reduce the health risks associated with prolonged sitting. Here is some practical advice for regular physical activity.
Regular moderate-intensity exercise
According to the World Health Organization, adults should perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week. Moderate-intensity exercise includes activities such as brisk walking, jogging, cycling, and swimming.
Muscle strength training
Adults should perform extensive muscle group strength training at least two days a week. This includes exercises that utilize dumbbells, resistance bands, or your body weight, such as squats, push-ups, sit-ups, and other movements.
Stretching and flexibility training
Perform daily stretches to increase joint flexibility and reduce muscle tension. Activities like yoga and tai chi not only help improve flexibility but also improve muscle strength and balance.
Change posture periodically
For jobs that require sitting or standing for extended periods, it is recommended to stand or walk around for a few minutes every 30 minutes to change body posture and promote blood circulation.
Use an adjustable workstation
Consider using a height-adjustable desk to alternate between standing and sitting while working, thereby reducing the health risks associated with prolonged sitting.
Conclusion
These methods can help mitigate the health risks associated with a single posture. By combining aerobic exercise, strength training, and stretching, and developing the habit of regularly changing postures, you can effectively mitigate the adverse effects of prolonged sitting, standing, and lying on your health, and maintain long-term well-being. Please select the exercise that works best for you and consult a medical professional if necessary.
Translated by Patty Zhang and edited by Amanda
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