PT Murni, Jakarta – Do you know that the dangers of sitting too long go beyond just feeling stiff, and that simple ergonomic changes can make a big difference—especially for your health and work productivity?
Modern working habits have made prolonged sitting an unavoidable part of daily life, whether it’s hours spent at a desk, in virtual meetings, or working from home, many people find themselves sitting for most of the day with minimal movement.
Without realizing it, the shift toward sedentary behavior has turned sitting too long into a silent danger, which results to a serious health concern that goes beyond just feeling stiff or tired, but can lead to heart disease, and even certain cancers.
What Happens When You Sit Too Long?
When you sit for long periods with little movement—a behavior known as sedentary behavior—it can seriously affect your health. Here’s what happens when you stay seated for too long:
The Hidden Dangers That Haunt You When You Sit Too Long. Image: Freepik
Slowed metabolism: Your body struggles to regulate blood sugar and break down fats efficiently.
Poor circulation: Blood flow slows down, especially in your legs, increasing the risk of varicose veins and dangerous blood clots.
Weakened muscles: Lack of movement causes muscles to weaken, leading to poor posture, stiffness, and pain in your back, neck, and shoulders.
Mental health impact: Sitting too long raises the risk of anxiety and depression by reducing the mood-boosting benefits of physical activity.
Increased risk of chronic diseases: Prolonged sitting is linked to obesity, type 2 diabetes, and heart disease.
Understanding the dangers of sitting too long and how simple ergonomic can help is key to protecting your body and mind.
The Major Health Risks
Prolonged sitting comes with serious health risks that many people overlook, knowing these dangers can help you take steps to protect your health.
Cardiovascular disease Sitting for long periods raises your risk of heart disease and stroke, even if you stay active otherwise.
Type 2 diabetes and metabolic syndrome Sitting disrupts how your body processes insulin and increasing the chance of developing diabetes.
Weight gain and obesity Low energy use during long sitting spells leads to fat buildup and weight gain.
Musculoskeletal problems Poor posture and lack of movement cause neck, shoulder, and back pain.
Mental health issues Inactivity is linked to higher risks of anxiety and depression.
Chronic diseases Extended sitting can contribute to varicose veins, deep vein thrombosis (DVT), and increase the risk of some cancers, including lung, colon, and uterine cancer.
The Health Risks of Prolonged Sitting. Image: Freepik
A recent U.K. Biobank study with 89,530 participants found that people who sat for more than 10.6 hours a day (excluding sleep) had up to a 60% higher risk of heart failure or death from cardiovascular causes compared to those who sat less.
Even regular exercise may not fully protect your heart from the dangers of sitting too long. That’s why being aware of these risks is so important. Making simple changes—especially by improving your ergonomic setup—can help reduce the harmful effects of prolonged sitting.
An ergonomic workspace encourages better posture and reminds you to take movement breaks throughout the day.
By understanding the dangers of sitting too long and adopting ergonomic habits, you can safeguard your health, increase comfort, and stay productive whether you work in an office, remotely, or study at home.
Practical Tips to Sit Less and Live More
The dangers of sitting too long are real, but the good news is that you can make a big impact on your health and comfort with just small and simple changes—specifically through ergonomics.
Tips To Create a Healthier Workspace with Ergonomics. Image: Ergotron
Here are practical tips to help you reduce sitting time move more throughout your day:
Take regular breaks Stand up or walk for at least 5 minutes every 30 minutes of sitting to keep your body active.
Use height-adjustable desks Switching between sitting and standing during work can reduce sitting time and boost your focus.
Incorporate movement into your day Stretch, walk during phone calls, or do simple exercises to break up long sitting periods.
Set reminders Use apps or alarms to remind yourself to stand or move regularly.
Create an ergonomic workspace Maintain good posture with proper chair height and flexible desk setup to reduce strain and discomfort. Discover comfy ergonomic work solutions you’ll love!
Promote a healthy workplace culture HR managers and HSE officers can encourage the company to implement policies that reduce sitting time, while also running wellness programs to support the health of all employees.
Shape healthier habits By making these ergonomic and movement-friendly habits part of your routine, you can combat the dangers of sitting too long and improve both your health and productivity.
Ergotron is an American company with over 40 years of experience in developing a wide range of ergonomic products. We are committed to supporting hundreds of businesses across various sectors, both domestically and internationally.
As a pioneer in ergonomic workplace solutions, Ergotron prioritizes human health and comfort, focusing on continuous development of innovative and high-quality ergonomic products.
Get in touch with us for more information and personalized consultation at Hotline 1500 913 or email at ergonomic@murni.co.id. You can also explore more products available on Tokopedia.
