Some have said sitting is the new smoking, sitting has become the most frequent posture in the office, thanks to the continuous expansion of digital technology. Most office workers spend an average of ten hours a day in front of a computer, leaving little time for physical activity during the day.
And, as we’ve all learned, sitting is highly harmful to your health—even more so than smoking, as some argue.
A sedentary lifestyle can be harmful to one’s health. You have a higher chance of living a healthy life if you spend less time sitting or lying down during the day.
You have a reduced chance of early death if you stand or move around during the day than if you sit at a desk. You’re more likely to be overweight, acquire type 2 diabetes or heart disease, and suffer from depression and anxiety if you lead a sedentary lifestyle.
What are the effects of sitting too much?
Humans are designed to be upright. That makes your heart and cardiovascular system operate more efficiently. When you’re standing up, your bowels work more efficiently. People who are bedridden in hospitals frequently have issues with their bowel movements.
Physical activity, on the other hand, boosts your general vitality and endurance while also keeping your bones strong. Legs and gluteals are two of the most important muscles in the body (bum muscles)
Sitting for lengthy periods of time can cause the big leg and gluteal muscles to atrophy and waste away. These big muscles assist you in walking and stabilizing yourself. When these muscles are weak, you are more prone to get injuries from falls and strains when exercising.
Moving your muscles aids in the digestion of the fats and carbohydrates you consume. Digestion is less effective when you spend a lot of time sitting, so you keep those fats and carbohydrates as fat in your body.
Even if you exercise, if you spend a lot of time sitting, you run the risk of developing health conditions like metabolic syndrome. According to a new study, you need 60–75 minutes of moderate-intensity movement each day to counteract the risks of prolonged sitting.
Back and hips
If you sit for lengthy periods of time, your hips and back, like your legs and gluteals, will not be able to support you as well. Your hip flexor muscles shorten as you sit, which might create issues with your hip joints.
Sitting for lengthy periods of time can create back problems, especially if you have bad posture or don’t utilize an ergonomically built chair or desk.
According to new research, sitting increases your risk of getting malignancies such as lung, uterine, and colon cancers. The cause for this is unknown at this time.
Long periods of sitting have been related to heart disease. Those who watch more than 23 hours of television each week had a 64% greater chance of dying from cardiovascular disease than men who watch only 11 hours per week, according to one research.
According to some specialists, persons who are sedentary and sit for lengthy periods of time have a 147% increased chance of having a heart attack or stroke.
According to studies, even five days of laying in bed might develop insulin resistance in the body (this will cause your blood sugars to increase above what is healthy). People who spend more time sitting have a 112 percent increased risk of diabetes, according to research.
How to protect your health from the risks of sitting
Include additional physical activity in your daily routine. You may include movement into your day in a variety of ways, including:
- Leave the car at home and go for a walk or a bike ride.
- For lengthier journeys, consider walking or cycling a portion of the route.
- Instead of taking the elevator or escalator, take the steps, or at the very least walk up the escalator.
- Get off one stop early on the bus and walk the rest of the way.
- Park further away from your destination and walk the remaining distance.
- Calculate how long it takes you to walk one kilometer; you may find that walking to your destination is faster than taking public transportation.
- Take part in activities (and safe)
If you would like to start a new set of workout exercises or have questions on how to stay healthy, you can reach the best healthcare insurance specialists here or here. They can help you with choosing the right plan.