Motion is lotion, isn’t it? Sitting isn't part of our design. You may not think of your office chair or the couch you enjoy binge-watching on when you think of something that might pose a health risk. When you sit for long periods of time, the body deteriorates, according to Dr Joan Vernikos, author of Sitting Kills, Moving Heals.
How Sedentary Are We?
Around three million avoidable deaths are caused by physical inactivity each year (6% of all fatalities). Among noncommunicable illnesses, it is the fourth leading cause of death.
The following studies demonstrate how sedentary we are:
- According to PubMed Central, 52.1% of participants in the study were not physically active. Studies conducted in India and abroad have reported similar findings.
- It was reported that 56.8% of participants in a study conducted in Punjab, India, were not sufficiently active as recommended by the WHO.
- According to data from the Indian Council of Medical Research study, Chandigarh has a 66.8% prevalence of physical inactivity.
- According to a study, 49.7% of adults in southern India were physically inactive.
Sitting and Exercising
Marathon sitting sessions cannot be negated by exercise. Lifestyle fitness, whether it is exercise in the gym, running, yoga, pilates, or another form of exercise, will not make you healthier if you sit for long periods of time. Instead, you are more likely to live a happy healthy life if you sit less during the day.
Sitting for Long Periods of Time.
Sitting for long periods of time can actually alter your metabolism. Sitting for just 30 minutes slows down metabolism by 90%. The large leg and gluteal muscles can weaken and waste when sat for long periods of time.
With weak glutes, the legs are less stable and have less power. If you sit consistently with poor posture, it can also result in back problems. Even your sciatic nerve, which runs from your lower back to your toes, may be irritated by the back, hip, and buttock muscles together.
When you spend a lot of time hunched over a keyboard, your neck and shoulders can become stiff and painful. As you do this for hours and hours, you reduce your flexibility and movement, straining your neck and upper back muscles.
While scrolling through social media on their phones, people sit in compromised postures that can be detrimental to their rotator cuffs, wrists, and forearms.
Heart Health and Sitting
Heart disease is more likely to develop if you sit for a long time each day. Diabetes type 2 and obesity, two major risk factors for heart disease, can be caused by sitting, which can lead to insulin resistance. In addition, during a heart attack, the blood flow slows down, which causes the blood vessels to accumulate fatty acids.
Heart disease results from disruption of vascular function. According to a study published in the Annals of Internal Medicine, there is an independent relationship between prolonged sitting time and deleterious health outcomes, regardless of physical activity.
You still have a risk of heart disease and death even if you clock in an hour of intense physical activity a day. This is especially true for those who work continuously without taking a break; therefore, companies are focusing more on employee wellness programs to assist them to build healthy working habits.
"Sitting is the thief of health." - Steve Jobs
Depression and Anxiety
We don't understand the relationships between sitting and mental health as well as we do the ties between sitting and physical health, but we do know that those who sit more are more likely to suffer from anxiety and depression.
This might be due to the fact that those who spend a lot of time sitting lose out on the benefits of workout and fitness. If this is the case, getting up and moving may be beneficial.
Living a Movement-Based Lifestyle
Here are a few ways you can incorporate physical activity into your daily routine:
Make sure you take frequent breaks. After 30 minutes of continuous sitting, get up and move around
- When possible, take the stairs instead of the elevator
- Stop texting your colleagues and walk over to them instead
- If you can, enjoy a short walk during your lunch break
- Consider switching to standing and sitting-friendly height-adjustable desks.
You will have increased energy levels and endurance once you become physically active, and your muscles and bones will remain strong when you are physically active.
Final Words
It appears that stretching your muscles breaks up long periods of sitting, so strive to incorporate more exercise into your day. Every once in a while set a timer to remind yourself to get up and walk. Stand up while you're taking a call. You may want to consider an adjustable standing desk if you have a PC. Sit on a stability ball rather than an armchair while watching TV to keep yourself upright. Exercises to relieve joint pain are also recommended.
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