Most Americans spend an average of 9.5 hours a day sitting down, either at work or while hanging out at home. While some people decrease this with a standing desk or breaks in between long hours of sitting, others increase sedentary time by getting home and heading straight for the couch. In fact, some office workers end up sitting up to 15 hours per day. Unfortunately, as many people have heard, sitting may be considered the new smoking, as it can be detrimental to your health and increases your risk of several conditions. Here, we'll talk more about how a sedentary lifestyle impacts urinary health and what to do to take a proactive approach to urology care.
Understanding the Link Between Sedentary Behavior and Urinary Health
A sedentary lifestyle is characterized by low physical activity, primarily when someone spends a lot of time sitting or lying down. This doesn't necessarily mean that someone doesn't spend time exercising, but rather it's used to describe those who spend elongated periods of sitting or inactivity.
According to the Sedentary Behavior Research Network (SBRN), any waking behavior characterized by an energy expenditure of less than 1.5 metabolic equivalents, while in a sitting, reclining, or lying posture, is considered sedentary behavior. Some experts say that even four to six hours of cumulative time sitting or lying down constitutes a sedentary lifestyle, but those numbers vary. Unfortunately, lower activity levels and sitting too much can increase your risk of developing conditions that affect your urinary tract system.
For example, when you sit for long periods of time, blood flow to the pelvic region decreases, which can weaken the pelvic floor muscles that support the bladder and urethra. This can make it harder to control urination, which increases the risk of things like urinary incontinence (UI) and overactive bladder (OAB).
Additionally, sitting for long periods can lead to urinary stasis, where the bladder doesn't empty completely. This creates a favorable environment for bacterial growth, raising the risk of urinary tract infections (UTIs). Sedentary behavior is also linked to obesity, diabetes, and high blood pressure, all of which can contribute to kidney dysfunction, bladder irritation, and other urinary complications.
What Constitutes an Inactive Lifestyle?
Although some signs may not be obvious, your body typically sends signals that movement is needed. Some of the most notable signs that indicate inactivity include:
- Low Energy Levels: When you don't move often, your metabolism slows down and can make you feel fatigued, regardless of how much sleep you get.
- Weight Gain: Inactivity burns fewer calories, and a slower metabolism means more food is reserved as fat, especially around the midsection.
- Muscle Weakness: Too much sitting can actually contribute to lost muscle mass and function, making you feel weaker over time.
- Poor Posture: Slouching while sitting can increase the likelihood of rounded shoulders and back strain, contributing to poor posture.
Health Risks of a Sedentary Lifestyle on the Urinary System
In addition to the above, there are several ways that inactivity can impact your urinary tract and the supportive organs. Some of the most notable urologic health risks of a sedentary lifestyle include the following:
Increased Risk of Urinary Tract Infections (UTIs)
People who sit for long periods may notice more frequent UTIs, even if other risk factors are controlled. This is because prolonged sitting can restrict blood flow to the pelvic region, creating an environment where bacteria are more likely to grow. Reduced movement also contributes to incomplete bladder emptying, leading to stagnant urine, which increases the risk of UTIs. Luckily, there are proactive measures you can take to help prevent UTIs or reduce their frequency.
Bladder Dysfunction and Incontinence
There's also evidence that physical inactivity can increase the pressure on your bladder and reduce overall muscle tone, which increases the likelihood of bladder dysfunction. Studies show that this can damage the pelvic floor and lead to several pelvic floor disorders, such as stress urinary incontinence, urge urinary incontinence, and overactive bladder, among others.
However, in a study conducted by the National Health and Nutrition Examination Survey, urinary incontinence in women was studied. It was found that the risk of stress, urge, and mixed UI all declined with more minutes of moderate recreational activity.
Therefore, if you spend five or more hours per day sitting, either at work or school, or during your free time, and experience symptoms of bladder dysfunction or incontinence, being more active may help. However, always talk to your doctor for personalized treatment plans and recommendations for any necessary urology products, as excessive sitting may not be the only contributing factor to symptoms.
Kidney Health Concerns
Lack of movement can also negatively affect kidney health. Reduced activity is associated with a higher risk of kidney stones, slower kidney filtration, and metabolic imbalances that strain the kidneys. This can result in several kidney diseases over time. Additionally, sedentary behavior contributes to obesity and hypertension, both of which place extra stress on the kidneys and increase the likelihood of long-term kidney complications.
Urological Cancers
There are also a few studies that demonstrate a link between various urological cancers and inactivity. Most notably, this includes kidney and bladder cancer. In one study, inactivity was shown to increase kidney cancer risk by 77% and bladder cancer risk by 73%, independent of obesity. It has also been shown to increase the risk of prostate cancer.
How to Protect Your Urinary Health if You Sit Often
Ideally, you should work on trying to break the habit of prolonged sedentary behaviors, as doing so is good for your overall health. However, you don't need to incorporate hours worth of vigorous exercise to reap the benefits. Some lifestyle changes that can help protect your urinary system from prolonged periods of sedentary activity include the following.
Exercise Regularly
Getting more exercise is one of the best ways to help protect your urinary health if you lead a primarily sedentary lifestyle. Those who work an office job may want to invest in a standing desk or walking treadmill, or at least take a short break to get up and stretch their legs every 30 to 60 minutes.
In one study, increasing physical activity and decreasing the number of hours sitting per day were associated with a lower risk of incident lower urinary tract symptoms, independent of one another and body mass index (BMI). Moving more can help with several aspects of urinary health, regardless of how much you weigh or your current physical fitness levels. Still, it's essential to talk with your doctor before starting a new exercise regimen to ensure you do so safely.
Strengthen Pelvic Floor Muscles
Your pelvic floor muscles play a key role in bladder control and urinary function. Doing pelvic floor exercises like Kegels every day (or at least a few times per week) can help strengthen these muscles and reduce the risk of incontinence or bladder leakage. To maximize results, combine pelvic strengthening with general physical activity such as yoga, Pilates, or low-impact strength training. These exercises help improve posture and core stability, which also support pelvic and bladder health.
Stay Hydrated
Although it often seems counterintuitive, adequate levels of hydration are essential for reducing the risk of chronic conditions. Instead of trying to drink a certain amount of water each day, monitor hydration by the color of your urine. Ideally, you should aim for a pale or translucent yellow-ish color, as this is a marker of good hydration. It's also recommended to limit caffeine and alcohol, as both can irritate the bladder and increase urinary urgency or frequency.
Maintain a Healthy Weight and Diet
Eating a balanced diet is essential, regardless of how active you are throughout the day. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains while limiting salt and processed foods, as these can lead to fluid retention and lower kidney stress. A healthy weight also reduces the likelihood of stress incontinence and other bladder-related problems, as it reduces excess pressure put on your body.
See Your Doctor Regularly
Finally, preventive urological care is vital in maintaining long-term urinary health. Regular checkups can help detect early signs of bladder, kidney, or prostate problems before they progress and ensure you get proper treatment early. Schedule an appointment with your doctor if you experience symptoms like frequent urination, pain during urination, blood in your urine, or changes in urinary patterns. Early evaluation and management can make a significant difference in outcomes and overall comfort.
There are several long-term benefits of staying active, and even moderate physical activity can make a big difference. The key is to start small and make lifestyle choices that are sustainable over time. To help, Byram Healthcare carries a wide variety of high-quality urologic products to help address health concerns. Enroll with Byram Healthcare today to get started.
