How sitting affects your legs

When we remain seated for long stretches, the muscles in our legs aren’t contracting as much as they should. These contractions normally help pump blood back toward the heart. Without them, circulation can become sluggish - which is why leg symptoms often build up during the day. Research shows that sitting for long periods can affect the blood vessels in our legs, even in healthy people. For example, one study found that just six hours of uninterrupted sitting was enough to noticeably reduce blood flow in the lower limbs¹.

Common signs that sitting may be affecting your circulation include:

Heavy, tired, or aching legs
Swelling around the feet and ankles
Tingling or numbness
Cramps, especially later in the day
Restlessness or discomfort after long periods of sitting

These symptoms are common - but they don’t have to be a daily part of life.

What research tells us about sedentary lifestyles

A growing number of studies highlight the impact of sitting for long periods on circulation and leg health. While the details vary, the message is consistent: our bodies are designed to move, and long stretches of inactivity can affect how well blood flows around the legs.

Some research suggests that very sedentary work may increase the risk of swelling, vein problems, or even blood clots over time²,³. Other studies show that simply alternating between sitting and standing isn’t always enough⁴ - what really helps is regular movement, even if it’s only for a minute or two at a time.

You don’t need to memorise the science; just know that small, frequent movement helps keep circulation healthy.

The link between sitting and leg aches & pains

References

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