Most people think of sitting as comfortable and harmless. We often connect “injury” with pain and loss of function. But sitting too much can be harmful too. In fact, many health agencies now warn against prolonged sitting and inactivity.
A sedentary lifestyle is linked to an increased risk of serious health problems such as cancer, heart disease, lung disease, and many other chronic conditions.
Why Sitting is a Problem
On average, people spend more time sitting than standing or walking. With modern conveniences, many of us can do almost everything from the comfort of a couch. This lack of movement leads to decreased muscle strength and flexibility.
Clinical studies show that reduced muscle strength increases the risk of functional limitations and disability.
What the Research Says
A study published in 1999 in the Journal of the American Medical Association followed more than 6,000 adults between the ages of 45 and 68. Researchers measured hand grip strength—a simple test that reflects overall muscle strength—and divided participants into three groups based on their results.
Twenty-five years later, they found:
Those with the lowest strength in midlife were much more likely to report difficulties with daily activities like walking, bathing, toileting, and dressing.
Those with higher strength had a greater “safety margin” that helped protect them from disability in old age.
In short: good strength in midlife helps protect you from disability later in life.
Reserve Strength Matters
Everyday tasks require a minimum level of muscle strength. When your strength is well above that minimum, you have a reserve capacity. This reserve acts as a buffer if you face health challenges such as illness, surgery, or temporary inactivity.
The good news? Muscle strength can be improved at any age through regular exercise.
Getting Started with Exercise
The most important factor is not the type of exercise, but the intensity level at which you begin. Many people start at a level that’s too difficult and end up with injuries.
Pick exercises that match your goals and interests—this could be yoga, swimming, running, jogging, tai chi, or anything else that keeps you moving.
Local Resources in Grey & Bruce
VON Smart Exercise Program – designed for seniors
YMCA Owen Sound – offers general fitness classes
Private wellness centers & individual providers – provide tailored programs
If you’re unsure where to start, consult a professional to guide you safely.
And if pain or injury is stopping you from being active, a physiotherapist can help. Physiotherapists understand how to treat injuries while working toward the bigger goal—keeping you active and independent.
References
Nagi SZ. An epidemiology of disability among older adults in the United States. Milbank Q. 1976;54:439–467.
Verbrugge LM, Jette AM. The disablement process. Soc Sci Med. 1994;38:1–14.
Sakari-Rantala R, Era P, Rantanen T, Heikkinen E. Associations of sensory-motor functions with poor mobility in 75- and 80-year-olds. Scand J Rehabil Med. 1998;30:121–127.
Rantanen T, Era P, Kauppinen M, Heikkinen E. Maximal isometric muscle strength and socio-economic status, health and physical activity in 75-year-olds. J Aging Phys Activity. 1994;2:206–220.
Rantanen T, Guralnik JM, Foley D, et al. Midlife hand grip strength as a predictor of old age disability. JAMA. 1999;281(6):558–560.