Many people believe that sitting for long hours is only dangerous for older adults or for people who already have health problems.
However, a new study from Clarkson University has revealed that too much sitting and too little movement can weaken balance and walking ability even in healthy young adults.
This discovery is important because it shows that the effects of a sedentary lifestyle can begin much earlier than most people expect, and can quietly affect the body long before any clear symptoms appear.
The research was led by Kwadwo Appiah-Kubi, an assistant professor of physical therapy at Clarkson University. His team wanted to understand how daily habits, such as sitting and moving, affect the way people stand and walk.
Balance and walking ability are essential for everyday life. They help us move safely, avoid falls, change direction, and stay independent. When these abilities are reduced, even simple activities like walking around a corner, stepping off a curb, or carrying items can become risky.
To study this relationship, the researchers worked with 133 adults between the ages of 18 and 35. All of the participants were considered generally healthy. Each person wore small motion sensors on their body.
These sensors recorded how they balanced while standing and how they moved while walking. The sensors allowed the scientists to collect detailed information about body movements, stability, and control without needing large machines or complex testing rooms.
The researchers also collected information about each person’s daily activity habits. They looked at how much time each participant spent sitting during the day and how much moderate exercise they completed each week.
Based on this information, the participants were divided into different groups. Some people were very active and did not sit for long periods. Others sat for many hours each day but still managed to exercise regularly. There was also a group of people who spent a lot of time sitting and did very little physical activity.
When the results were analysed, clear differences appeared among the groups. People who were more active and spent less time sitting showed stronger balance and better control while walking. They were especially more stable when changing direction or turning, which is a movement that requires good balance and body awareness.
This suggests that regular movement helps the muscles, joints, and nervous system work together smoothly.
Interestingly, the study also found that physical activity could reduce some of the harmful effects of sitting. People who sat for long hours but still exercised regularly did not perform as poorly as those who sat a lot and did almost no physical activity.
This shows that even if a person has a job or lifestyle that requires a lot of sitting, regular exercise can still provide important protection for their balance and walking ability.
However, the group that sat the most and moved the least showed the weakest balance and the most unstable walking patterns. These individuals were more likely to sway while standing and had less control while walking, especially during turns.
Although they may not notice any problems in their daily life yet, these small changes could increase the risk of injuries, such as falls or sprains, in the future.
Appiah-Kubi explained that these changes in balance can happen very slowly, and people may not be aware of them until the problem becomes serious. This is what makes the study so important. It reminds us that what we do each day, such as how long we sit and how much we move, is shaping our body in ways we cannot always feel right away.
The positive side of this research is that it also points to a simple and effective solution. Regular physical activity, even at moderate levels, can help protect balance and walking ability.
This does not require intense workouts or expensive equipment. Simple actions such as going for a daily walk, taking the stairs, doing light stretching, standing up and moving every hour, or participating in gentle exercise classes can all make a meaningful difference over time.
These findings offer practical advice for everyday life. They suggest that people should try to sit less and move more, especially during long work or study hours.
Employers and schools can also use this information to design better environments, such as encouraging standing breaks, using adjustable desks, and adding short movement sessions during the day. These small changes could reduce the long-term risks caused by continuous sitting.
In reviewing and analysing the study’s findings, it becomes clear that the body needs regular movement to stay strong and stable, even in young adulthood. The idea that balance problems only affect older people is not accurate. This research shows that habits formed early in life can shape physical health in the future.
By understanding that long periods of sitting weaken balance and that movement helps protect it, people can make smarter choices every day. The study sends a clear message that prevention does not start in old age. It starts now, with simple decisions to stand up, move more, and keep the body active.
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The study is published in Applied Sciences.
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