Our bodies are meant to move. However, with modern conveniences and desk jobs becoming the norm, many adults lead extremely sedentary lifestyles. Sitting for prolonged periods can wreak havoc on our health, especially our muscles. Read on to learn how inactivity impacts muscle health and evidence-based strategies to offset an overly sedentary lifestyle.

How Sedentary Behavior Impacts Muscles?

To understand how sitting too much zaps muscle health, let’s review how our muscles normally stay strong with regular use. Muscles contain bundles of fibers that grow and strengthen when exposed to activity and resistance training. As these fibers sustain tiny amounts of damage from activity and then repair, they increase in thickness and size over time. This results in boosted muscle mass, power, and endurance.

However, when we sit for hours on end without getting up, our muscles remain inactive in contracted positions for too long. This reduces blood flow, leading to less oxygen and nutrients reaching the muscles. Underused muscles start wasting away as protein structures and fibers begin breaking down faster than they can rebuild.

Some impacts of long-term sedentary behavior on muscles include:

Reduced Muscle Mass and Strength 

As muscle fibers shrink from disuse, you lose valuable muscle tissue. Research shows adults with desk jobs can lose up to 3.8% muscle mass per day from sitting too long. Consequently, diminished muscle growth translates into reduced strength for daily movement.

Tightness and Shortened Range of Motion 

Staying in seated postures with hunched shoulders and rounded backs for a long time makes muscles stiffen up. Shorter, tighter muscles constrain your range of motion for basic functions like bending down, looking side to side, and getting up from a chair.

Higher Risk of Injury

Weaker and less flexible muscles from long sitting spells are more prone to strains or tears from exercise, falls, accidents, or simply getting up too fast. This makes injury risk higher, especially in older inactive adults.

Impaired Metabolism 

Muscles play several unsung metabolic roles, such as helping store carbs and use fat as energy. Research concludes less active muscles impact how well our bodies process insulin and regulate blood sugar levels. Over time, this contributes to higher diabetes and obesity rates.

Strategies to Protect Muscle Health

While our modern world promotes increased sitting time for work and leisure, all hope for healthy muscles is not lost. There are many practical solutions for reducing sedentary time throughout your day. Protecting muscle health requires making a committed effort, but even small boosts in activity make a difference.

Take More Steps 

Aim to walk at least 7,000 to 10,000 steps per day for general health, counting daily lifestyle movement or dedicated walking sessions. Simply pacing while on the phone, strolling the halls at work, parking farther away, or taking the stairs assists. For extra resistance, try weighted vest walks.

Set Reminders to Move

It’s easy for hours to slip by without leaving your chair when you’re zoned into work. Set alerts on your phone, watch, or computer to remind yourself to get up or do bodyweight moves like air squats, lunges, or wall push-ups every 30 mins.

Invest in a Standing Desk 

Trading a traditional sitting desk for a standing desk helps break up long inactive spells during your workday. You can alternate sitting and standing, allowing muscles to fully contract and open up. Treadmill desks also let you walk at a slow pace on low incline while working.

Try Daily Stretch Breaks 

As muscles tighten up from ongoing sitting postures, be diligent about taking regular stretch breaks. Simple daily stretches for hips flexors, chest muscles, shoulders, lower back muscles, and hamstrings help counteract tightened muscles and restrict movement from excessive sitting.

Incorporate Resistance Training

To spur muscle growth inhibited by inactivity, make resistance training part of your routine at least 2 to 3 days a week. Bodyweight exercises, resistance bands, weights, or weight machines stress and challenge muscles so they’ll adapt and get stronger over time. Focus on major muscle groups of the hips, legs, back, core, chest, shoulders, and arms.

Stand More During Leisure Time 

Reduce sitting during relaxation or social time by standing around the dinner table, playing activity-based games with your kids, or creating a stand-up workstation while watching TV. Pacing while on the phone or standing while talking to coworkers also minimizes periods of sustained sitting.

Try Interval Sitting 

For times you have to sit for your job or a long commute, interval sitting helps muscles recover. Schedule seated tasks in chunks of 20 to 30 minutes with a 5-minute break before each new cycle to walk around. Getting upright hourly prevents muscles from staying stagnantly contracted.

Aim for More Daily Movement 

The key antidote for reversing sedentary muscle loss is compensating with regular movement outside of designated workout sessions. Seek opportunities to get your body moving throughout daylight hours with yardwork, using lunch breaks for walking meetings, or knocking out chores. Let your muscles move frequently!

The Toll of Inactivity: Where To Go From Here 

Don’t underestimate the metabolism-damaging, strength-zapping impacts from sustained inactivity and prolonged sitting time. Schedule movement as part of your day, and be rigorous about sticking to your plan. Support your hardworking muscles with frequent mobility breaks, stretching, cardio exercise, and resistance training. By keeping your muscles actively engaged, you’ll keep them happily strong, agile, and ready to power you through life.

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