Sitting a long time and being overweight - by dr.sanaz

Sitting a long time and being overweight

Table of Contents

Sitting for a long time and then worrying about being overweight is one of the consequences of the modern age.
Today, with the advancement of technology, computer-related jobs that require long-term sitting at the computer have expanded. 

This has caused concern among health experts that this habit will lead to many dangerous complications, so weigh loss will be vital.
In this article from Dr. Sanaz’s website, we have investigated the challenges of long-term leakage and one of its most important complications, which is obesity, and then we have provided practical solutions to prevent the spread of unwanted risks.

How many hours of sitting is too much?

The amount of sitting that is too much for an individual’s health will vary based on various factors, including age, overall health, and activity level. 

However, the American Heart Association recommends that adults have to accumulate at least 150 minutes of moderate exercise (such as quick walking or cycling) or training for 75 minutes of vigorous intensity (such as jogging or running) each week, in addition to participating in muscle-strengthening activities on at least two days a week.

None of these guidelines recommend a specific amount of daily sitting time to avoid. 

However, many studies suggest prolonged sedentary behavior, such as sitting for a long time, can be connected to negative health consequences, such as a high risk of cardiovascular disease, obesity, and type 2 diabetes.

To reduce the harmful impact of prolonged sitting, it is recommended that you take breaks from sitting frequently throughout the day. 

This can include standing up, stretching, walking around every 30 minutes, or using a standing desk. Additionally, having regular physical activity in your daily routine can offset the harmful effects of prolonged sitting.

Related: “Diet Plan To Reduce Belly Fat For Men

Why does being overweight happen?

Being overweight can happen due to various factors, including genetics, lifestyle habits, and medical conditions

In general, overweight occurs when the body takes in more energy (calories) than it uses, resulting in excess fat accumulation.

Some of the critical factors that can contribute to weight gain include the following:

  •  Diet: Poor dietary habits, such as eating too much or too often, consuming processed and fast foods, sugary drinks, and high-calorie snacks, can all contribute to weight gain.

Related: “Diet And Exercise Plan For Obese Men

  • Lack of physical activity: Physical activity boosts metabolism and helps to burn calories. A sedentary lifestyle or lack of exercise which is not regular can cause weight gain.
  • Genetics: Some people may have a family history of weight gain, so their bodies are more likely to store fat efficiently.
  •  Medical conditions: Some medical conditions, such as thyroid issues, Cushing’s syndrome, and certain medications, can make it harder to lose weight.
  •  Stress can lead to emotional eating and poor dietary choices, contributing to weight gain.

Related: “What Is The Root Of The Bulimia?

It’s important to remember that being overweight is a complex issue that various factors may influence, and there is no one-size-fits-all solution to losing weight. However, maintaining a healthy diet and being physically active can help to decrease the risk of weight gain and support overall health.

Related: “Best Morbid Obesity Guidelines For Medical Treatment

What happens to your body when you sit for long periods?

Many studies have shown that sitting for a long time can lead to being overweight, and being overweight in turn leads to chronic diseases like Coronary Heart Disease, Stroke, Arthritis, Gallstones, difficulty in getting pregnant and carrying a pregnancy ( Infertility ), and type 2 diabetes( which can lead to severe complications, such as heart disease and kidney failure ).

Related: “How Do You Treat Arthritis In The Hands?

Therefore, avoiding long-term sitting and getting up and moving the body between sitting times is very helpful in promoting health. 

By standing for 90 seconds, the cellular and molecular systems that regulate blood sugar, triglycerides, and cholesterol through insulin are activated. 

Interestingly, these mechanisms start when the body’s weight is placed on the feet and when Regular and repeated movements can prevent the risk of diabetes and obesity.

Related: “ WBC Count: A Guide To Understanding Your Results And Next Steps”

At the molecular and cellular levels, our body is programmed to be active and active throughout the day. When mobility is continuously reduced, the command to shut down and prepare for death is activated in the body.

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Lack of physical activity should not be a habit in daily life because, in addition to the inappropriate effects it has on the back, shoulders, arms, metabolism, and all parts of the body, the order and steps of reaching the vital fuels to the muscles and tissues turn off.

As mentioned, prolonged sitting leads to being overweight, and this leads to the level of blood sugar, blood pressure, cholesterol, and production of toxic substances increasing, and the solution to reduce these problems is elementary:

How to get rid of it?

  • Avoid sitting for long periods as much as possible.

For every hour of sitting, stand up for at least ten minutes. If you sit continuously for an hour, you have been sitting for a long time. Include walking in your daily schedule. 

Walking 7,000 to 10,000 steps can be the key to fitness and a happy, pain-free life.

Having a sedentary lifestyle is dangerous for your health. Decreasing your sit or lie down during the day, the better your chances of healthy living.

If you stand or move around during the day, your risk of early death is lower than sitting at a desk. If you lead a sedentary lifestyle, you are more likely to become obese, develop type 2 diabetes or heart disease, and experience depression and anxiety.

How does a sedentary lifestyle affect your body?

The structure of the human body is made in such a way that it should stand straight.

Your heart and the cardiovascular system work better in this state. Your bowels will also function better when you are standing. This is the reason why intestinal function has problems in sick people who are hospitalized.

When you are physically active, your overall energy and stamina levels improve, and your bones stay strong.

Related: “Complications Of Bone Marrow Transplant

  • Legs and gluteal muscles

Sitting for a long time leads to the weakening and atrophy of pelvic muscles. These large muscles play an essential role in walking and maintaining your balance; if these muscles become weak, the likelihood of falling and being injured while exercising increases.

Related: “What Are The Red Flags Of Rheumatoid Arthritis?

Sitting a long time and being overweight - by dr.sanaz
  • Weight

have a move in your muscles lead to your body digesting easily the fats and sugars you eat. If you sit for a long time, digestion is not done well; therefore, fats and sugars remain in your body as fat, leading to being overweight.

Related: “Symptoms Of A Failing Liver / How To Identify The Root Cause?

Even if you exercise but spend much time in a sedentary state, you are still at risk of heart problems such as metabolic syndrome. The latest research shows that you should get 60 to 75 minutes of moderately vigorous activity daily to combat the dangers of being overweight.

Related: “What Are The Side Effects Of Liposuction Surgery?

  • hips and waist

Just like your legs and buttocks, your hips and lower back do not support your body well when you’re sitting for long periods—sitting causes the hip flexor muscles to shorten and cause problems in the joints of this organ.

Related: “Top 10 Causes Of Joint Pain In Adults

Sitting for long periods, especially when you are not sitting correctly and are not using an aerodynamically designed chair, can cause back problems. 

Improper sitting posture damages the spine’s health, such as compression of the discs in the spine, and leads to early destruction, which is very painful.

Related: “What Are The Risk Factor For Spondyloarthritis?

  • Stress and depression

The relationship between sitting and mental health and the relationship between sitting and physical health remains unknown. However, we know that the risk of depression and anxiety is higher in people who sit more.

This is because people who spend more time sitting should be aware of the effects of physical activity and fitness. If so, getting up and moving will help.

Related: “Sertraline, Unlocking The Mysteries/ Benefits vs Risks

  • cancer

Some researches show that the dangers of sitting include increasing the possibility of spreading some types of cancer, such as lung and uterine cancer. The reason behind this hypothesis is still unknown.

Related: “How To Treat COPD Symptoms? Are You Struggling To Breathe?

  • Heart disease

Sitting for long periods can cause heart disease. In one study, men who watched 23 hours and more of TV a week had a 64 percent higher risk of dying from heart disease than men who watched only 11 hours a week.

Some experts say that sedentary people who sit for long hours are 147% more likely to suffer from heart attack and stroke.

Dr.sanaz health and beauty magazine
  • diabetes

Studies have shown that even five days of lying down can increase insulin resistance. This causes your blood sugar to grow to a higher-than-healthy level. Research shows that in people who sit for more time as well as overweight people, the risk of diabetes is 112% higher.

  • Varicose veins

Sitting for a long time can lead to varicose or spider veins (smaller varicose veins). This is because sitting causes blood to pool in the legs.

Varicose veins are usually not dangerous. In rare cases, they lead to blood clots that can cause serious problems.

Related: “What Causes Cellulitis In The Legs? Science-Backed Treatment

  • Deep vein thrombosis

Sitting for long periods, such as in a car or airplane, can cause deep vein thrombosis (DVT). Deep vein thrombosis is a blood clot that creates in the leg veins.

DVT is a serious problem because if part of the blood clot in the leg begins to move, it can stop blood flow to other body parts, such as the lungs, and lead to a pulmonary embolism. This medical emergency can lead to severe problems and even death.

  • Stiff neck and shoulders

If you hunch over the computer keyboard for a long time, pain and stiffness in your neck and shoulders will develop.

How sedentary are you?

Physical inactivity is responsible for more than three million unavoidable deaths (6% of all deaths worldwide) yearly. It is the fourth leading reasons of non-communicable diseases.

It also originates from 21-25% of breast cancers, 27% of diabetes cases, and about 30% of ischemic heart diseases.

How can you save your health from the dangers of sitting?

Suppose you need to be more active during the day. In that case, there is still time to change your lifestyle and benefit from the health benefits of movement and activity.

Be more active during the day.

  • Some methods can incorporate activity into your daily life:
    • Walk or ride a bike.
    • For long trips, walk or bike part of the way.
    • Use the stairs instead of the elevator or escalator.
    • dance
    • swim
    • Do yoga, pilates, martial arts, and rock climbing.
    • Walk when you talk on the phone.
    • Stand while ironing clothes or watching TV.
    • Stand on public transport.



What we discussed in this article was an attempt to warn about the definite dangers of long-term sitting, the most important of which is overweight.
This habit caused by the advancement of technology, if it is accompanied by very easy but continuous methods reviewed in the article, will not only have no side effects, but will make the daily activities monotonous and will give you extra energy and motivation.

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Author and specialist

Dr. Majid Zahrabi,


  • Board Certified Neurosurgeon
  • DHA certificate holder
  • Plantation certificate holder, France
  • Certified holder of Discogol, France
  • A pioneer in the non-surgical treatment of disc herniation in the Middle East and CIS countries.
  • Under the training and coaching of Professor Jacques Theron (founder of Discogel Therapy) since 2008
  • More than 400 successful cervical and 1300 lumbar discogel injections
  • Trained and certified several neurosurgeons and spine surgeons in the Middle East and CIS countries for the treatment of Discogel
  • Strong belief in patient-centered care planning and participation
  • Neurosurgeon and spine surgeon at Imam Khomeini and Amir Mazandarani Hospital, Sari, Iran, with more than 430 surgeries annually, 2000-2011
  • Neurosurgeon and spine surgeon at Farmaniyeh, Nikan and Yas Sepid Hospital, Tehran, Iran, with more than 400 surgeries annually, 2011-2012
  • Neurosurgeon at Iranian Hospital, Dubai, 2022-2023
  • Since 2015, he has been working as a reference doctor for the treatment of intervertebral disc herniation with Discogel and has trained many doctors of spine-related specialties in various countries of the Middle East and CIS in person/practically and online.



  • Individual training sessions under the direct supervision of Professor Jacques Theron in Discogel treatment, 2008-2020
  • Training sessions under the supervision of Professor Thierry Boye on spinal implants, 2007
  • Participation and presentation in several national and international medical and neuro-spinal conferences
  • Board certificate by Iran Neurosurgery Board, 2001
  • Neurosurgery assistant training course, Isfahan University of Medical Sciences, Isfahan, Iran, 1996-2001 (In 2001, he graduated from Isfahan University of Medical Sciences with the first rank in the country.
  • His thesis the titled:The Application of human amniotic membrane in repair of dura matter in dogs.” ( It was happening for the first time in the world. )
  • General medical education, Tabriz University of Medical Sciences, Tabriz, Iran, 1984-1993


Published books:

  • CT scan of the brain for doctors
  • Etiology and treatment of painful spine disorders
  • Atlas of diagnosis, prevention, and treatment of spine disorders
  • The most common mistakes in the treatment of spinal disorders
  • Reading brain CT scan in simple language (3rd place in the book of the year)
  • Treatment of head and spine injuries

Publications and articles:

  • Bacteriostatic and bactericidal effects of DISCOGEL® (https://www.researchgate.net/)
  • Muscle recovery, reduction of pain, and improvement of movement strategies in patients with lumbar discopathy after injection of Discogel.
  • The article on the initial results of the treatment of intervertebral disc herniation with discogel injection, which won the second-best poster rank at the Pan Arab International Congress of Interventional Radiology (March 14-16, 2015) and was accepted for presentation at the Chicago Pain Congress.
  • The use of human amniotic membrane in dura mater repair in dogs, a study for the first time in the world.



  • Annual Congress of Physiotherapists of Iran, 2019
  • Chicago International Pain Congress, 2019
  • Iran International Pain Management Congress, 2018
  • Annual Congress of Physiotherapists of Iran, 2018
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Armenia for orthopedic specialists and neurosurgeons, 2017
  • First Live Workshop and Seminar on Minimally Invasive Disc Therapy (DISCON), 2017
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Azerbaijan for orthopedic specialists and neurosurgeons, 2016
  • Seminar of Iranian official managers, 2016
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Tajikistan for orthopedic specialists and neurosurgeons, 2016
  • International Neurological Intervention Congress in Iran, 2014
  • Educational seminar for nurses on treatment approaches for head and spine trauma, 2014
  • Educational seminar for general practitioners on treatment approaches for head and spine trauma, 2014
  • Speech at the Retraining Seminar for General Practitioners and Specialists in Dubai (Discon) in 2017
  • Speech in the internal retraining courses of Irani Hospital, Dubai
  • Holding lecture sessions and practical workshops on the treatment of intervertebral disc herniation with discogel injection in Azerbaijan, Tajikistan, Ukraine, Oman, and Armenia during the years 2015 to 2021.
  • Giving a lecture and holding a practical workshop for neurosurgeons in Vietnam at Ho Chi Minh City University in 2023

Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.