How Sitting All Day Affects Your Feet – and Why Standing More is a Game Changer

Many of us spend the majority of our days sitting—at work, in the car, and even during leisure time. While the risks of prolonged sitting to heart health and metabolism are well-known, its effects on our feet are often overlooked. However, our feet, which are designed to bear our weight and keep us moving, suffer significantly from too much sitting. The good news? Making simple changes to reduce sitting time can have powerful benefits for foot health and overall well-being.

What Happens to Your Feet When You Sit Too Much?

Weakened Foot Muscles and Stiff Joints

Sitting for extended periods prevents the muscles in your feet, lower legs, and thighs from engaging properly. This can lead to muscle weakening (and even muscle loss), stiffness, and reduced flexibility. Additionally, when sitting, the angle between your thighs and torso is smaller than in an upright position, causing the front thigh muscles to shorten while the back thigh muscles lengthen. Over time, the body adapts to these changes, altering muscle balance, which can make walking and standing more uncomfortable and even pull the upper body into a hunched posture.

Poor Circulation and Swelling

Prolonged sitting slows blood circulation in the lower extremities, leading to fluid buildup in the feet and ankles. This can cause swelling and discomfort and increase the risk of varicose veins or even deep vein thrombosis (DVT). Sitting also increases pressure on the back of the thighs and pelvic region, further slowing metabolism and circulation in these areas.

Increased Risk of Foot Pain 

Prolonged sitting can alter your foot’s natural structure and function and it can cause stiffness in the Achilles tendon and plantar fascia. When you stand up after prolonged sitting, these structures may be suddenly strained, increasing the likelihood of discomfort or pain. A sedentary lifestyle and extended sitting can also negatively affect foot biomechanics, raising the risk of foot pain and injuries.

Reduced Ankle Mobility

Sitting for long periods can tighten the Achilles tendon and limit ankle mobility, making movements like walking, running, and even standing up from a seated position more challenging.

Why Standing More Can Help

The simple act of standing up activates muscles in your feet, legs, and core, improving circulation, strength, and flexibility. Here’s why standing and moving more throughout the day is beneficial:

Read from our previous blog, what are our tips for the simple ways to stand and move more.

Small Changes, Big Impact

The key to reducing the negative effects of prolonged sitting isn’t to stand all day—it’s to find a balance. Regularly alternating between sitting, standing, and moving throughout the day can make a significant difference in your foot health and overall well-being.

For more insights on how movement impacts your health, check out these resources:

• Duodecim Medical Journal
• Yle Article on Sitting and Movement
  

Your body was made to move—so give your feet the support they deserve by breaking up long sitting periods with movement.

You can also move while standing in place by using a Gymba® Board under your feet.
Get yours now and let your body move naturally even while standing still, such as at your workstation.