Evie Summers
While sleeping in a seated position is uncommon for most people, some new mothers and Occupy movement members have been known to sleep sitting up. A recent study published in the European Heart Journal found that even light activities such as standing or sleeping are better for your heart health than sitting down. However, the science of sedentary behaviour is not yet fully understood, and it is recommended that people engage in more physical activity and sit less.
| Characteristics | Values |
|---|---|
| Lying down | Reduces pressure on the spine |
| Alleviates spinal issues and back pain | |
| Essential for physiological repair | |
| Sitting | Linked to higher risk of mortality |
| Increases risk of heart attack | |
| Increases risk of cardiovascular disease | |
| Causes poor posture | |
| Causes spine, neck, and shoulder issues | |
| Accelerates spinal disc degeneration | |
| Increases risk of metabolic syndrome | |
| Increases risk of depression and anxiety | |
| Increases risk of cancer |
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What You'll Learn
Lying down can reduce spinal pressure, unlike sitting
Lying down is better for spinal health than sitting. While both are sedentary behaviours, characterised by low energy expenditure, lying down can reduce spinal pressure, unlike sitting.
Sitting for extended periods is linked to a higher risk of mortality. Research shows that it slows blood circulation and increases the chances of heart attack and other cardiovascular diseases, including deep vein thrombosis. Long hours of sitting can also lead to poor posture, causing issues with the spine, neck, and shoulders, and may accelerate spinal disc degeneration. Poor posture may also cause poor spine health, such as compression in the spinal discs, leading to premature degeneration.
Lying down, on the other hand, can alleviate spinal pressure. When we sit or recline, we are not using our legs and backside, which contain some of the largest muscles in our bodies. These muscles contract when we are upright, which is important for various processes in the body, including blood sugar and cholesterol regulation. When we sit or recline, blood sugar can spike, and bad cholesterol can rise, impacting spinal health.
However, excessive lying down outside of sleeping hours can contribute to physical deconditioning. For example, it may weaken muscles and increase fat accumulation. The key difference is that lying down is beneficial for rest and recovery, while sitting offers no such benefits and should be minimised.
To summarise, while both lying down and sitting are sedentary behaviours, lying down can reduce spinal pressure, making it the better option for spinal health. However, excessive lying down should also be avoided, as it can lead to similar negative effects as sitting. Engaging in physical activity and getting adequate sleep are crucial for maintaining overall health and well-being.
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Sitting for long periods increases the risk of heart disease
While sleeping sitting up is uncommon in human society, some people do sleep in this position, such as new mothers with their infants and Occupy movement members who are bypassing rules against camping on public property. There are also instances where people sleep sitting up during long flights. However, sleeping in a sitting position can increase the risk of deep vein thrombosis (DVT), and it is recommended to recline at an angle of at least 40 degrees and stretch the legs periodically.
Now, let's discuss the effects of sitting for long periods. Prolonged sitting or sedentary behavior has been linked to an increased risk of heart disease. This is because sitting for extended periods can slow down blood flow, allowing fatty acids to build up in the blood vessels, which can lead to heart disease. Additionally, sitting reduces the body's production of lipoprotein lipase, an enzyme that breaks down fat in the blood. This decreased enzyme production makes it difficult for the body to use fat, leading to insulin resistance and an increased risk of type 2 diabetes and obesity, which are risk factors for heart disease.
The negative effects of prolonged sitting are not limited to heart disease. It can also increase the risk of early death from all causes, even in those who exercise regularly. This is supported by a study that found participants who sat for more than 13 hours per day had a 200% greater risk of death than those who sat for less than 11 hours. Additionally, sedentary behavior is linked to a higher risk of developing type 2 diabetes, cancer, and cancer-related deaths.
To mitigate the risks associated with sitting for long periods, it is recommended to break up sitting time with light physical activity. For every 20 minutes of sitting, try to stand for eight minutes and move around for two minutes. Using a standing desk or a convertible desk that allows for sitting and standing can also help. Aiming for 10,000 steps per day is a good target, but any increase in physical activity can be beneficial. Even simple activities like standing while reading emails or taking a walking break every half-hour can make a difference.
In summary, while sleeping in a sitting position may be necessary in certain situations, it is generally uncommon and can increase the risk of DVT. Prolonged sitting during waking hours is associated with an increased risk of heart disease and other negative health outcomes. Breaking up sitting time with light physical activity and increasing overall daily movement can help reduce these risks.
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Sitting increases the risk of metabolic syndrome
While sitting up to sleep is uncommon in human society, it is sometimes observed in new mothers who sleep with their infants in their laps. Sleeping while sitting up can also be seen in Occupy movement members who sleep sitting up to bypass rules against camping on public property, as well as in people sleeping on long flights.
Regardless of whether one is sitting or lying down, remaining sedentary for too long can increase the risk of chronic health problems, including heart disease, diabetes, and some cancers. It can also negatively impact mental health.
Sitting for long periods of time can be detrimental to one's health. In addition to the previously mentioned ailments, it can also increase the risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and diabetes. These conditions include abdominal obesity, high blood pressure, high blood sugar, and abnormal cholesterol or triglyceride levels.
Several studies have found a positive association between sitting time and the risk of abdominal obesity, with longer sitting times leading to a higher risk of metabolic syndrome. This relationship was observed across all BMI groups, with those declaring low physical activity levels having a higher risk of metabolic syndrome compared to those with high physical activity levels, regardless of BMI.
The exact mechanism by which sitting affects metabolic risk factors is not yet fully understood, but it is believed to be related to low energy expenditure and inactivity. Structured exercise may affect cellular processes differently than simply remaining sedentary, and it is important to note that getting sufficient exercise does not negate the negative effects of excessive sitting. Therefore, it is crucial to reduce sedentary behavior and incorporate physical activity into one's daily routine to maintain optimal health.
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Sitting and lying down can cause poor posture and spine issues
While lying down can alleviate spinal pressure, it is important to understand that excessive sitting and lying down are both detrimental to health. These sedentary behaviours are linked to low energy expenditure and can impair metabolic processes, potentially increasing blood sugar and cholesterol levels. Sitting for long periods can also lead to poor posture, which in turn causes issues with the spine, neck, and shoulders. It can also accelerate spinal disc degeneration.
Sitting for extended periods of time is linked to a higher risk of mortality. Research shows that it slows blood circulation and increases the chances of heart attack and other cardiovascular diseases, including deep vein thrombosis. Even regular exercise cannot fully offset the risks of excessive sitting, as more than 10.5 hours of sedentary time daily is associated with a higher risk of heart failure and cardiovascular mortality.
Lying down for rest or sleep does not carry the same risks, as this is when the body completes various physiological repair processes. However, excessive lying down outside of sleeping hours can contribute to physical deconditioning, weakening muscles, increasing fat accumulation, and slowing metabolic processes.
To summarise, both sitting and lying down for extended periods can negatively impact health, with similar adverse effects such as slowed circulation and reduced energy expenditure. However, lying down for rest or sleep is essential for physiological repair and does not carry the same risks as sitting.
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Sitting increases the risk of mortality from all causes
While lying down can alleviate spinal pressure, prolonged sitting or lying down can lead to similar negative health effects. Sitting for extended periods is linked to a higher risk of mortality from all causes. Research shows it slows blood circulation and increases the chances of heart attack and other cardiovascular diseases, including deep vein thrombosis. Long hours of sitting can also lead to poor posture, which may cause issues with the spine, neck, and shoulders, and may accelerate spinal disc degeneration. Even regular exercise may not fully offset the risks of excessive sitting, as more than 10.5 hours of sedentary time daily is associated with a higher risk of heart failure and cardiovascular mortality.
Sitting for long periods has also been linked to heart disease and metabolic syndrome. It can also cause problems with the hips and back, especially if one has poor posture or doesn't use an ergonomic chair or workstation. Poor posture may also cause poor spine health, such as compression in the spinal discs, leading to premature degeneration.
Additionally, sitting for extended periods can increase the risk of developing certain types of cancer, including lung, uterine, and colon cancers. The exact reason behind this link is not yet known. However, it is speculated that people who spend a lot of time sitting may be missing out on the positive effects of physical activity and fitness, which can increase the risk of anxiety and depression.
To mitigate the risks associated with excessive sitting, it is recommended to engage in physical activity, including exercise, and reduce sedentary time. Even light activities such as standing or sleeping are better for heart health than remaining sedentary. Moderate-to-vigorous physical activity can help lower your chances of having a heart attack or stroke and improve your BMI, cholesterol, and waist size.
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Frequently asked questions
Sleeping lying down is generally considered better for your health than sleeping sitting up. Sitting up for extended periods is linked to a higher risk of mortality, cardiovascular disease, and other health issues. Lying down, on the other hand, helps alleviate spinal pressure and is necessary for optimal physiological repair during sleep.
Sitting for long periods is associated with an increased risk of heart disease, deep vein thrombosis, and other cardiovascular issues. It can also lead to poor posture, spine and neck problems, and accelerated spinal disc degeneration. Additionally, sitting too much can be detrimental to your mental health, increasing the risk of anxiety and depression.
To reduce the negative impacts of excessive sitting, it is recommended to engage in regular physical activity and exercise. Aim for at least 60-75 minutes of moderate-intensity activity per day to counteract the effects of sitting. Additionally, try to break up long periods of sitting by standing or moving around for a few minutes every half hour.
