The Hidden Dangers of Prolonged Sitting: What You Need to Know

Apr 17, 2025 Cardiovascular

 

We often think of sitting as a harmless part of daily life, especially when it’s tied to work, commuting or relaxing at home. However, a growing body of research is revealing that sitting for long periods can have serious implications for our long-term health. From increased risk of cardiovascular disease to chronic pain and reduced mental wellbeing, a sedentary lifestyle is more dangerous than many realise.

At Simply Meds Online, we care deeply about promoting everyday health and wellness. By making small changes to reduce sitting time and prioritising movement, you can protect your body and feel better both physically and mentally.

 

Health Risks Associated with Sitting More Than 4 Hours a Day

Sitting for extended periods, even as little as four hours a day, can start to negatively impact your health. Your body is designed to move, and when it remains inactive for long stretches, key systems such as your metabolism and circulation begin to slow down.

Research shows that sitting for too long can increase the risk of developing conditions such as type 2 diabetes, obesity, and metabolic syndrome. These risks apply even to those who exercise regularly, highlighting the importance of reducing sitting time throughout the entire day, not just during workouts.

Over time, muscles can weaken, posture deteriorate, and mobility can become limited. This sets the stage for more serious conditions to take hold.

 

Increased Risks Due to Prolonged Sitting

 

Cardiovascular Health

One of the most serious effects of prolonged sitting is its impact on cardiovascular health. When you sit for long periods, blood flow slows down, which can lead to plaque build-up in arteries, increasing the risk of heart disease and stroke. Studies have found a strong link between extended sedentary behaviour and increased blood pressure and cholesterol levels.

 

Chronic Pain and Joint Stiffness

Sitting places pressure on the lower back and hips, particularly if your posture is poor or your workstation isn’t ergonomically designed. Over time, this can lead to chronic pain in the lower back, neck and shoulders. It also contributes to joint stiffness, especially in the hips and knees, which can affect mobility and flexibility.

If you are experiencing discomfort related to inactivity, our range of pain relief products can offer support while you work on introducing more movement into your day.

 

Fluid Retention and Circulation Issues

Long periods of inactivity can result in fluid pooling in the legs and feet, causing swelling and discomfort. Poor circulation from prolonged sitting may also increase the risk of developing varicose veins or deep vein thrombosis (DVT), a potentially life-threatening condition.

 

Mental Health Factors

The physical effects of sitting too much are closely tied to mental health. Lack of movement is associated with higher rates of anxiety, depression and brain fog. Movement stimulates the release of endorphins and other mood-boosting chemicals, and without regular activity, your mental wellbeing can suffer.

 

Benefits of Less Sitting Time

The good news is that small, consistent changes can make a big difference. Reducing sitting time, even by just an hour or two each day, has been shown to improve energy levels, mental clarity and physical wellbeing.

Standing up and moving more throughout the day helps regulate blood sugar levels, boosts metabolism and promotes better cardiovascular function. It also supports joint health and muscle strength, helping you feel more agile and less prone to pain.

An active lifestyle is about balance. You do not have to spend hours at the gym to counteract the effects of sitting. Simply breaking up long periods of inactivity with standing or walking can provide significant health benefits.

 

How to Make Small Changes to Your Work and Life for Improvements

Incorporating more movement into your day doesn’t have to be difficult. Start with small habits that fit easily into your routine:

• Set a timer to remind you to stand up and stretch every 30 minutes (this doubles up as an eye break if you’re working on a computer)
• Take phone calls while standing or walking
• Use a standing desk or height-adjustable workstation
• Walk or cycle for short errands instead of driving
• Choose stairs over lifts when possible
• Add a short walk to your lunch break
   

You can also try light stretches or desk exercises while working. These simple actions can improve blood circulation, reduce stiffness and improve focus. 

If you’re already experiencing aches and discomfort related to sitting, explore our pain relief range to find effective options that support your journey to improved health.

 

Get Involved: On Your Feet Britain and Get Britain Standing

The On Your Feet Britain campaign is an annual workplace initiative encouraging people across the UK to #SitLess and #MoveMore. Taking place this year on 24th April 2025, the event motivates employees to break the habit of prolonged sitting with fun and creative activities. From standing meetings and walking lunches to “boogie breaks”, it’s a great way for teams to support better health together.

You can find more about the event and get involved by visiting On Your Feet Britain.

Similarly, the Get Britain Standing campaign is raising awareness of the health risks associated with sedentary behaviour, especially in office environments. It provides education and practical advice for individuals and businesses alike. By highlighting the dangers of prolonged sitting, the campaign encourages a cultural shift towards healthier, more active working lives.

Learn more and explore helpful resources at Get Britain Standing.

 

Stand Up, Move More, and Prioritise Health

Reducing the amount of time you spend sitting each day is one of the most impactful things you can do for your long-term health. Whether you’re at work, commuting, or relaxing at home, aim to incorporate more movement and reduce static periods.

At Simply Meds Online, we believe in making health and wellbeing accessible to everyone. With convenient delivery of trusted products straight to your door, including pain relief to support recovery and movement, you can take positive steps toward a more active, healthier life.

Start today. Stand up, move more and prioritise your physical and mental health.