It is a well-established fact that sitting for long periods of time can be bad for one’s health. Global studies show that on average we sit for 7.7 hours a day. While some studies have found that a large number of people sit for up to 15 hours a day. The problem only gets worse with age. Adults 60 years and older spend between 8.5 and 9.6 hours a day in sedentary time.
Researchers have found that even if we exercise regularly, prolonged sedentary time could negatively affect the health of our hearts and blood vessels. Additionally, a sedentary lifestyle may also be associated with increased risk of diabetes, impaired insulin sensitivity, and increased risk of death from any cause.
The exact mechanisms behind the deleterious effects are still unclear. Some experts theorize that more time sitting reduces insulin sensitivity, while others believe that net caloric expenditure decreases as sitting time increases.
Specific guidelines recommend that for every 30 consecutive minutes of sitting, get up and move around/walk for three to five minutes to reduce health risks from sitting.
Health risks of sitting for a long time
Its health risks are listed below:
Reduces energy expenditure – It can result in low energy expenditure, leading to overweight and obesity.
Decreases sensitivity to insulin It can cause a decrease in insulin sensitivity, leading to full-blown type 2 diabetes.
causes metabolic syndrome Contributes to metabolic syndrome.
Increases cardiovascular diseases Sharply increases the risk of cardiovascular diseases. The researchers found that men who reported > 10 hours per week (-1) driving or > 23 hours per week (-1) of combined sedentary behavior had an 82% and 64% higher risk of dying from CVD than those who reported <4 or <11 hx week (-1), respectively.
Promotes cancer – A couple of studies have documented higher rates of cancer and cancer-related deaths in very sedentary people. A sedentary lifestyle has consistently been associated with an increased risk of colon cancer, but the evidence for its association with breast and other gynecologic cancers is limited.
Causes of depression – It can cause loneliness and depression, as being stuck at your desk or chair means not getting out enough. Thus, you reduce the social circle of people. Along with this, lack of sunlight can cause vitamin D deficiency, leading to depression. This underlies the Internet paradox that a breakthrough in social technology leads to health problems.
Bad for back, neck, arms and legs – Sitting for a long time is ergonomically bad for your back, as it puts excessive pressure on your back, which can lead to chronic back pain. In addition, it can lead to increased stress on the back, neck, arms, and legs.
All-cause mortality increases Prolonged sitting increases all-cause mortality regardless of regular physical activity. One study found that prolonged sitting time was responsible for 6.9% of deaths.
Tips to reduce sedentary time –
· Take a three to five minute break about every half hour throughout the day to stand up, which burns twice as many calories as sitting or moving around.
Watch TV while standing or exercising.
Try to stand up and move when you are talking on the cell phone.
· Standing desks can also help those who are stuck in a cubicle or office all day. Said desks offer the user the option of easily moving from a sitting to a standing position, being able to change freely throughout the workday.
The essential-
The scientific community has coined a word: sitting disease, which is commonly used to refer to metabolic syndrome and the ill effects of an excessively sedentary lifestyle.
There is a common misconception among people that if you get the recommended 150 minutes of moderate to vigorous activity per week, you can compensate for prolonged sitting. Rather, they are still subject to the negative impact of sitting too long, which has been found conclusively.
But the good news is that if we choose to stand, sit less, and move more, we can experience a myriad of potential health benefits.
