September 10, 2025 by
It’s easy to overlook. After all, Dad’s just relaxing in the recliner, watching TV, maybe dozing off here and there. But when sitting becomes the main activity of the day, the risks start stacking up.
There’s actually a name for it: sitting disease in older adults. And while it’s not a formal medical diagnosis, it’s something doctors and researchers take seriously, especially when it comes to older adults.
If someone you love spends most of the day sitting, here’s what you should know, and what you can do about it.
What Exactly Is Sitting Disease?
Sitting disease refers to the harmful effects of a sedentary lifestyle. In short, when someone spends too much time seated and not enough time moving, it can lead to a range of serious health problems, including:
- Poor circulation
- Weaker muscles and bones
- Increased risk of heart disease, stroke, and type 2 diabetes
- Higher fall risk
- Worsening memory and cognition
- More frequent aches, pains, and stiffness
- Even shortened life expectancy
And here’s the kicker: even if a person exercises now and then, those benefits can be undone by long, uninterrupted periods of sitting.
Why It Affects Older Adults More
As we age, it’s natural to slow down a bit. But when movement becomes rare due to mobility challenges, fatigue, or simply routine, it can create a cycle that’s hard to break.
The less someone moves, the weaker and stiffer they feel. The weaker and stiffer they feel, the less likely they are to move. It’s a downward spiral that often starts subtly and speeds up over time.
You might notice signs like:
- Trouble standing up from a chair
- Stumbling or unsteadiness when walking
- Increased daytime napping
- Lower mood or mental sharpness
- Withdrawal from social or physical activities
If you’re seeing these patterns, they may be more about sitting than aging.
What You Can Do to Help
You don’t need to sign your loved one up for a fitness class or turn the living room into a gym. In fact, some of the most effective changes are small and simple.
Here are a few ways to gently reduce sitting time:
- Set a timer for movement. Every hour or so, encourage standing up, stretching, or walking to another room, even if it’s just for a minute.
- Make TV time more active. Stretch arms and legs during commercials, or stand for a few minutes while watching.
- Combine movement with routine. Stand while brushing teeth, walk while talking on the phone, or march in place while waiting for the microwave.
- Suggest light chores. Folding laundry, dusting, watering plants – these small tasks promote movement and purpose.
- Add music. A favorite tune can turn restlessness into a few spontaneous dance steps or light swaying, great for both the body and the mood.
The goal is simply to break up long stretches of stillness throughout the day.
Keep It Safe and Encouraging
Movement should feel doable, not daunting. Start small and celebrate progress. If the person resists, try focusing on the “why”: improving energy, reducing stiffness, sleeping better, feeling stronger.
And be mindful of fall risks. Clear walkways, stable shoes, and supportive surfaces are key. If the person uses a walker or cane, encourage its use even for short trips across the room.
When You Need Backup
If you’re feeling stuck or your loved one needs more encouragement than you can offer alone, a friendly caregiver can make all the difference, especially when they know how to turn daily routines into safe opportunities for movement and engagement.
If sitting has become the norm in your loved one’s daily life, let’s talk about how to bring gentle movement back into the picture, safely and with support. Call us at (315) 579-HOME (4663) to learn more about how our care team can help in Syracuse, Fayetteville, Salina, and throughout Central New York.