Sitting for prolonged periods has become a norm in today's world of technology and desk jobs. Unfortunately, this sedentary lifestyle is detrimental to our health in numerous ways. According to various studies, sitting for more than eight hours a day increases the risk of developing several health conditions, including obesity, type 2 diabetes, cardiovascular diseases, and even cancer. So, what can we do to counteract the adverse effects of prolonged sitting? In this blog post, we will explore why sitting too much is dangerous for your health and how to fix it.
Why is Sitting Too Much Dangerous for Your Health?
When we sit down, various metabolic activities in our body slow down, causing our muscles to burn less fat, and our blood sugar levels to rise. These consequences, coupled with the lack of physical movement, lead to several health issues.
Impact on Posture and Back Pain
Sitting for extended periods can significantly impact your posture and cause back pain. Prolonged sitting puts pressure on your spine, leading to poor posture, lower back pain, and even spinal disc damage.
Lack of Physical Activity
Prolonged sitting eliminates what is considered an essential component of human life – physical activity. Lack of physical activity has been linked to obesity, heart disease, high blood pressure, and even some cancers.
Increased Risk of Obesity
When we sit for prolonged periods, our bodies burn less calories, leading to excess fat accumulation, which may lead to obesity. According to the Centers for Disease Control and Prevention (CDC), the rates of obesity in adults in the United States are close to 40%.
Increased Risk of Type 2 Diabetes
Sitting increases the risk of developing type 2 diabetes. The body's ability to process insulin, which is vital to regulate blood sugar levels, is compromised when you sit for prolonged periods. Studies have indicated that sitting for extended periods increases the risk of developing diabetes by up to 112 percent.
Increased Risk of Cardiovascular Disease
A sedentary life also puts one at risk of developing cardiovascular diseases. The American Heart Association has concluded that reduced physical activity increases the risk of developing blood clots and harmful cholesterol levels in the bloodstream.
How to Fix it?
Now that we know the dangers of sitting for extended periods, it is essential to find ways to stay active throughout the day. Here are a few tips:
Stand up and Move
One of the easiest ways to counteract the negative effects of prolonged sitting is to stand up and move regularly. You can try to take a break every 20-30 minutes, stand up and walk around for a few minutes. You could also try walking during your lunchtime to get your blood flowing and improve metabolism.
Change your Workstation
An ergonomically designed workstation can significantly help reduce the harmful effects of prolonged sitting. One can invest in a standing desk or an adjustable sit-stand desk. This will allow you to alternate between sitting and standing and stay active throughout the day.
Take up Exercise
It is essential to maintain a workout regimen that includes both cardiovascular exercises, strength training, and stretching. Exercises help burn calories, increase metabolic activities, and reduce the risk of developing health complications.
Stay Hydrated
Staying hydrated is always a fundamental component of maintaining overall good health. It can also help combat the harmful effects of prolonged sitting. Drinking water helps regulate blood sugar levels and the body's metabolic activities.
Use a Fitness Tracker
Fitness trackers, such as FitBit and Apple Watch, can help you keep track of how much you move throughout the day. These devices can remind you to move if you haven't moved in a while, meeting your daily movement goals and staying active.
Sitting for extended periods can have detrimental effects on health. It is, therefore, essential to find ways to stay active throughout the day. By incorporating simple lifestyle changes such as standing and moving, maintaining a regular workout regimen, staying hydrated, using an ergonomic workstation, and fitness tracking, we can avoid the harmful effects of prolonged sitting and lead a healthy lifestyle.