Remote Workers, Sitting For Long Hours Can Affect Your Kidneys And Heart

More young people are working indoors than ever before, and for many of these remote workers, a full day can pass without stepping outside or even standing up for more than a few minutes.

Experts warn that this habit can slowly weaken your internal organs, especially your heart and kidneys.

If you're guilty of this, lean in, we're about to expand your mind. 

Why Sitting Too Long Is More Dangerous Than You Think

Working remotely often means hours of little to no physical movement. Unlike office settings, where people walk to meetings or interact in person, remote workers can go the whole day without leaving their seats.

According to Merit Orie, a Renal Nurse at Paris Community Hospital, prolonged physical inactivity does more harm than most people realise. "Long periods of indoor inactivity can gradually weaken both the kidney and cardiovascular system," she says. 

"People don’t notice immediately, but over time the organs begin to deteriorate because the body is not moving or circulating blood the way it should."

How Sitting Affects The Heart

Your heart relies on good circulation to function properly, but when you sit for long hours, blood flow slows.

"There is a valve in the legs often referred to as a 'second heart' because it helps push blood upward toward the chest," Orie explains. "When you sit for too long, that valve becomes less active, so blood pools in the lower limbs. Over time, this increases the risk of clotting." 

These clots can become dangerous if they travel to the lungs or block blood vessels.

Over months or years, this slowed circulation puts more pressure on the heart, forcing it to work harder than it should.

How Inactivity Affects The Kidneys

The kidneys filter blood, but when circulation is reduced, the filtration process slows. Less fresh oxygenated blood reaches the kidneys, and metabolic waste builds up more easily.

Beyond reduced circulation, Orie also notes the role of spending too much time indoors. "Indoor air quality also deteriorates when you spend all day in the same closed space," she says. 

"Your body needs fresh oxygen circulation, which you can only get from stepping outside periodically."

That means people who stay indoors for extended hours, especially in poorly ventilated rooms, are more likely to strain their kidneys over time.

What Remote Workers Should Start Doing

Orie recommends small but consistent changes: "At regular intervals, stand up, stretch, or take short walks," she advises. "Heel-raising exercises help circulation, and compression stockings are also useful for people who sit for most of the day."

Movement keeps the blood flowing, supports kidney function, and reduces the risk of future cardiovascular problems.

The Damage Is Silent, But Real

Some of these effects may take years to show up, which is why many people ignore early warning signs such as leg heaviness, swelling, or persistent fatigue.

"These effects don’t show immediately," Orie warns, "but if the habit continues for years, the organs begin to weaken."

For people who plan to keep working remotely long-term, protecting these vital organs should be as important as finishing tasks or meeting deadlines.

What Happens If You Don’t Change Anything?

Long‑term inactivity trains the body into a weaker state. Blood vessels stiffen, the heart becomes less efficient, and the kidneys struggle to filter waste properly. Over time, this can increase the risk of hypertension, blood clots, chronic swelling in the legs, and even reduced kidney function.

This is why experts emphasise movement as “preventive medicine.” You may feel fine now, but the damage builds slowly.

A Healthier Routine Starts With Very Small Changes

You don’t need a gym subscription or intense workouts; you simply need:

• Movement. A five‑minute walk every hour

• Opening your windows for ventilation

• Stepping into sunlight

• Stretching your ankles and calves

• Working from a standing position for part of the day

All these can make a huge difference.

Remote work shouldn’t cost you your health. If you’re going to build a long career behind a laptop, your heart and kidneys need habits that support them just as consistently as your work does.