In today’s modern lifestyle, long hours of sitting have become common, whether due to desk jobs, watching television, or extended hours spent on devices. However, prolonged sitting doesn’t just affect posture or cause back pain; it also has significant implications for internal health, particularly the kidneys.
Research has shown that sedentary behavior can lead to reduced kidney function, increased risk of chronic kidney disease (CKD), and other complications. Let’s explore how prolonged sitting can negatively impact kidney health and some ways to counter these effects as explained by one of the leading surgeon and laparoscopic surgeons in Delhi Dr Amita Jain.
What is the Link Between Sitting and Kidney Health?
The kidneys play a crucial role in the body by filtering waste and excess fluids from the blood, balancing electrolytes, and supporting overall blood pressure regulation. Prolonged sitting affects kidney health primarily by reducing circulation, which restricts the flow of blood and oxygen to various organs, including the kidneys. This restricted circulation leads to less effective waste filtration and can cause a buildup of toxins in the body.
Decreased Blood Circulation: When you sit for long periods, blood flow slows down, especially to the lower body. This reduced circulation can impair kidney function, as the kidneys rely on a steady supply of oxygen-rich blood to perform their filtration tasks efficiently. Poor circulation may also lead to the buildup of waste products in the bloodstream, increasing the load on the kidneys and potentially leading to kidney stress or damage over time.
Increased Risk of Hypertension and Diabetes: Sitting for extended hours has been linked to high blood pressure and diabetes—two major risk factors for kidney disease. Poor circulation and prolonged inactivity may contribute to insulin resistance, leading to higher blood sugar levels and, eventually, diabetes. High blood pressure also places extra strain on the kidneys, potentially causing damage to their delicate filtering units, known as nephrons.
Obesity and Kidney Health: Prolonged sitting contributes significantly to weight gain and obesity, another known risk factor for kidney disease. As obesity puts additional pressure on the kidneys, it requires them to work harder to filter waste products and manage blood pressure levels. Over time, this extra workload may contribute to the development of chronic kidney disease.
Increased Protein Leakage in Urine: Studies have shown that a sedentary lifestyle can increase the level of protein in urine, a condition known as proteinuria. Proteinuria is often an early warning sign of kidney disease, indicating that the kidneys’ filtering capability is compromised. This condition can be exacerbated by a lack of physical activity and prolonged sitting.
What are the Ways to Protect Your Kidneys if You Sit for Long Periods?
While prolonged sitting is hard to avoid in some professions, incorporating these simple habits can help mitigate the risks associated with a sedentary lifestyle:
- Take Frequent Breaks: Stand up and move around every 30 to 60 minutes. Short walks or light stretches can improve circulation, benefiting both kidney health and overall well-being.
- Exercise Regularly: Aim for at least 150 minutes of moderate-intensity exercise per week, which can help maintain a healthy weight, lower blood pressure, and reduce the risk of diabetes—all factors that positively impact kidney health.
- Stay Hydrated: Drinking water regularly helps the kidneys filter waste efficiently, reduces the risk of kidney stones, and supports overall kidney function.
- Consider a Standing Desk: If possible, a standing desk or an adjustable desk that lets you alternate between sitting and standing can reduce the amount of time spent sitting and promote better circulation.
The kidneys play an essential role in maintaining our overall health, yet prolonged sitting can impose unnecessary stress on them. Reduced circulation, increased risk of diabetes, hypertension, and obesity are all potential impacts of a sedentary lifestyle on kidney health. By incorporating regular movement, maintaining a healthy weight, and staying hydrated, you can help protect your kidneys and improve your overall health.
Dr Amita Jain is a surgeon with highest degree of professional competence, precision and surgical craftsmanship. Performed all complicated general surgery procedures with in depth knowledge of invasive and few minimal invasive and onco surgical techniques. Underwent special training in trauma, executed various trauma-related complex life-saving neurosurgical procedures, reconstructed injured mangled limbs and performed vascular and reconstructive procedures with critical care.
Dr Amita Jain holds 28 plus years of rich experience in Trauma and General Laparoscopic Surgeries (including Gallbladder stone removal, appendix removal, hernia repair surgery, piles and fissure surgeries). She was the Professor Surgery of at the Army College of Medical Sciences and Base Hospital Delhi Cantt. In 1994 she was commissioned as Surgeon under the United Nations Mission in Congo. From 2020 to 2022, she worked with Bansals Hospital. Currently, Dr Amita Jain is the Senior Consultant, (Speciality: General and Laparoscopic Surgeon) at Artemis Lite Hospital, New Delhi