![]() ![]() When you sit all day, it's not uncommon to feel it in your lower back. One meta-analysis reports that yoga helps reduce chronic low back pain (7). If the front edge of the seat is too high, it may restrict circulation going to your lower legs. Poor circulation can also occur if your chair isn't at the right height. The result is swelling which is sometimes painful to the touch. This can cause the blood to pool in your legs and feet. If you aren't physically active during the day, you may notice greater circulation issues. Yoga also helps improve blood circulation. By helping you sit up straight, your weight is better balanced on your "sitting bones." These are the bones in the bottom of your butt. Yoga helps restore a more upright stance. ![]() ![]() The Bow Pose offers this type of effect.Īdditionally, when you sit for long periods, your pelvis often rotates backward. Loosen them and it helps keep your spine aligned. These two muscles can easily tighten after sitting for a long time. For instance, the Easy Twist in Lunge pose stretches the psoas and hips. Some poses do this by releasing tense muscles. Benefits of Using Yoga to Combat Sitting for Long Periods of Timeįor starters, yoga helps support a healthy posture. Sitting between 8 and 11 hours daily places you at high risk and, if you sit for even longer periods, you are in a very high risk category. If you sit for 4-8 per day, your risk of developing health issues increases. How many hours of sitting is healthy? -which uses research to encourage people to sit less and stand more-indicates that sitting for four or fewer hours per day is relatively low-risk (6). Poor posture can even impact your ability to breathe properly, while also affecting your mood. When you have poor posture, you will likely notice more pain and stiffness in your muscles and joints. Sitting with your legs crossed is also not good for your posture. This is important if you already struggle with blood pressure issues. One is that it can increase blood pressure, at least temporarily. If you sit cross-legged, there are additional health consequences (5). This is when a blood clot forms in a deep inner vein, usually in the leg. One study indicates that varicose veins are also associated with an increased risk of deep venous thrombosis (4). ![]() These enlarged, sometimes bulging veins can cause pain and discomfort. Sitting for long periods can also increase your risk of varicose veins. Before you know it, the number on the scale starts to climb. This makes it harder to keep your weight down, especially if you don't closely watch your diet. When you don't move around a lot during the day, you also burn fewer calories. This includes cardiovascular disease, diabetes, and stroke. Metabolic syndrome is a group of conditions that raise your risk of major health problems. Abnormal glucose metabolism means that the body doesn't process sugar effectively. It is associated with abnormal glucose metabolism and metabolic syndrome. Research further indicates that sitting too long also has metabolic consequences (3). Being sedentary for long periods can also lead to high blood pressure. A 2011 study found that men who spend 23 or more sedentary hours per week have a 64 percent greater risk of dying from cardiovascular disease than those who are sedentary 11 hours a week (2). If you spend a majority of the day behind a desk, it isn't good for your heart. Health-Related Consequences of Sitting All Day Not quite so positively, sitting for long periods can be bad for your health. On a positive note, this means that there are many employment options for people who can't do a lot of physical labor or spend all day on their feet. The 2021 Occupational Requirements Survey reveals that 28.5 percent of U.S. ![]()
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