Introduction
There’s been a growing wave of research, and alarm, about the damaging effects of sitting all day. At the heart of it is a cultural shift: we’ve gone from active, physically demanding jobs to long hours parked in chairs and hunched over screens.
“In the early 1960's almost half the jobs in private industry in the U.S. required at least moderate intensity physical activity whereas now less than 20% demand this level of energy expenditure.” [1]
More people than ever are sitting for the majority of the day, which is having detrimental health implications, and are crushing male hormones in the process.
The muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall, leading to increased weight gain, and other health risks.
The Damaging Effects on Testosterone
Increase Body Fat %
An increase level of body fat percentage means an increased level of aromatase activity within the body, an enzyme that breaks down testosterone into oestrogen
Read our full study: Body Fat %: Defining Optimal Testosterone
Chronic Inflammation
When your muscles aren’t engaged, your body goes into shutdown mode. Fat builds up, inflammation increases, and blood flow drops — especially in the lower body.
This combo triggers the release of inflammatory chemicals that interfere with testosterone production, lower free testosterone levels, and increase cortisol — your stress hormone. A perfect storm against hormonal balance.
Read our full study: Inflammation: Torching Your Testosterone
Reduced Blood flow
Prolonged sitting can increase blood pressure, raise cholesterol, and restrict circulation. On long-haul flights, passengers are told to stand to avoid blood pooling and clotting — yet many sit for 8+ hours a day at work without thinking twice.
Even two hours of uninterrupted sitting reduces blood flow to the brain, affecting cognitive performance, memory, and focus. Less circulation = less oxygen = less testosterone production.
Disrupted Sleep
A sedentary lifestyle and lack of exercise are both linked to poorer sleep quality as well as sleep apnea, with the majority of testosterone in the body being produced while asleep, a disrupting to this natural rhythm is detrimental to optimal testosterone levels in men
Read our full study: Male Hormone Cycle: A 24 Hour Rhythm
More Side Effects of Sitting All Day
- Weak Legs & Glutes
- Weight Gain
- Tight Hips & Back
- Cancer Risk
- Heart Disease Risk
- Varicose Veins
- Deep Vein Thrombosis (DVT)
Steps To Reduce Time Sitting
Stand for 5 Minutes Every Hour
For every hour of sitting, it is recommended to have 5 minutes of standing, however there is no harm in doing 10-20 minutes of standing every hour.
Replace Your Desk With A Standing Desk
If you work at a desk and you’re able to, replace your regular desk with a standing desk. You can also buy an adjustable desk or a desktop riser to alternate between sitting and standing.
Move Before & After Work
This is a bit of a no-brainer, especially for those looking to optimise their testosterone levels but engage in regular exercise before and after sitting for long periods.
For example, you could walk every morning before work and do some weight training or play sports in the afternoon.
Read our full study: Leg Day: Quadzilla's Secret to Testosterone
Other Methods
- Walk around when on phone calls
- Stand for simple tasks
- Set reminders on your phone on when to stand and/or walk around
Conclusion
Sitting all day is silently draining your testosterone and damaging your long-term health. Take it seriously. Small changes like standing regularly, moving more, and building in exercise can make a big difference.
Stand up for your hormones.