With the popularization of remote work, the increased use of screens and increasingly sedentary routines, spending hours sitting has become a common habit for many people. Although it may seem harmless, remaining in the same position for long periods can have consequences for musculoskeletal, cardiovascular and even mental health.

According to orthopedist Dr. João Grangeiro, medical director of the Associação Brasileira Beneficente de Reabilitação (ABBR), the body usually shows signs that it is suffering from the lack of movement, but these warnings are often ignored.

“Our body was made to move. When we spend a lot of time sitting, several body systems are affected, from muscles and joints to blood circulation. Identifying these signs early helps prevent more serious problems in the future”, he explains.

Below, check out 8 signs that excessive time sitting may be affecting your health:

1. Frequent back pain

Overload on the spine, especially in the region lumbaris one of the most common consequences of sitting for long hours, especially when the posture is not adequate.

2. Stiffness in the neck and shoulders

Looking at screens for long periods can generate muscle tension, causing discomfort, pain and a feeling of locking in the cervical region.

3. Tingling in the legs

Sitting for a long time can impair blood circulation and compress nerves, causing a sensation of numbness or tingling in the lower limbs.

4. Swelling in the feet and ankles

Reduced movement makes venous return difficult, favoring the accumulation of fluids and the appearance of swelling throughout the day.

5. Loss of flexibility

Muscles and joints tend to become more rigid when they remain without movement for a long time, making simple daily activities difficult.

6. Constant tiredness

Even without intense physical effort, a sedentary lifestyle can contribute to the feeling of fatigue, as the lack of movement affects metabolism and mood.

7. Weight gain

The decrease in energy expenditure associated with long periods of sitting favors the accumulation of body fat and increases the risk of obesity.

8. Difficulty maintaining good posture

Over time, muscles responsible for stabilizing the spine can weaken, making it more difficult to maintain proper posture.

How to reduce impacts?

According to Dr. João Grangeiro, small changes to your routine can make a difference. “The ideal is to get up every 50 or 60 minutes to walk for a few minutes, stretch and avoid remaining in the same position for many consecutive hours. Furthermore, regular physical activity is essential to offset the effects of sedentary lifestyle“, he states.

The specialist reinforces that persistent pain, movement limitations or frequent discomfort should be evaluated by a healthcare professional to prevent the development of musculoskeletal problems.

By Julia Vianna