Sitting disease refers to the health risks associated with prolonged sitting, defined as sitting for more than 8-12 hours daily, which can lead to increased risks of heart disease and type 2 diabetes. Research indicates that extended periods of sitting correlate with harmful physiological effects, including poor insulin response and reduced blood flow to the brain, contributing to cognitive impairments. To mitigate these risks, strategies like the 20-8-2 rule, standing desks, and incorporating movement into meetings are recommended.

1. July 2017
Sitting Disease
By Melinda J. Donnelly, DC

2. Sitting Disease
✤ What is Sitting Disease
✤ What effects do prolonged sitting have on the body
✤ Ways to prevent

3. Sitting Disease~What is it?
“Sitting Disease” is a diagnosis that is described as
“Overexertion from prolonged static or awkward postures”1.
Put more simply, Sitting Disease is prolonged sitting that
leads to death.
Prolonged sitting is sitting for longer than 8-12 hours in one
day. Here is a great link to help you calculate how much time
you spend sitting:
Sitting-Time Calculator|JustStand.org

4. Sitting Disease~Effects on body?
Harvard Health Publication-Prolonged sitting is
associated with2:
✤ Increase risk of heart disease
✤ Increase risk of type 2 Diabetes
Harmful effects on sugar and fat metabolism occur when
the body is sedentary for long periods of time, leading to
an increased risk of cardiovascular disease and diabetes.

5. Sitting Disease~Effects continued
Journal of the American College of Cardiology
attributes increased of calcium build up in the
arteries to prolonged sitting
3
:
“Analyzing heart scans and physical activity
records of more than 2,000 adults living in
Dallas, the researchers found each hour of
sedentary time per day on average was
associated with a 14 percent increase in
coronary artery calcification burden. The
association was independent of exercise
activity and other traditional heart disease
risk factors.”

6. Sitting Disease~Effects continued
The pancreas is responsible for
making insulin. Insulin
provides glucose to the cell to
produce energy. Idle muscle
cells do not uptake insulin
resulting in an over production
of insulin leading to type 2
diabetes. One study found that
only after 1 day of prolong
sitting, response to insulin
decreased.4

7. Sitting Disease~Effects continued
Prolonged sitting decreased blood flow to
the brain causing “brain fog”.
The brain needs fresh blood in order to
function properly. If blood flow decreases
due to being sedentary the brain lacks the
oxygen, hormones, and endorphins that
allow you to think clearly.

8. Sitting Disease~Effects continued
When muscle are not being
used they will atrophy or
weaken. Prolonged sitting
weakens back and abdominal
muscles.
Trapezius
Rhomboids
(cut)
Gluteals

9. Sitting Disease~Ways to Prevent
✤ 20-8-2 Rule

10. Sitting Disease~Ways to Prevent
✤ Use a standing desk

11. Sitting Disease~Ways to Prevent
✤ Have “walking”meeting

12. Sitting Disease~Ways to Prevent
✤ Use a portable peddle bike under your desk.

13. Sitting Disease
✤ 1. 2017 !CD-10-CM Diagnosis Code x50.1
✤ 2. “Too much sitting linked to heart disease, diabetes, premature death” Harvard Health Publication, by Julie
Corliss, Executive Editor, Harvard Heart Letter, January 22, 2015
✤ 3. American College of Cardiology, “Study Bolsters Link Between Heart Disease, Excessive Sitting”, March 5, 2015
✤ 4. Metabolism. 2011 Jul;60(7):941-9. doi: 10.1016/j.metabol.2010.08.014. Epub 2010 Nov 10