Do you know that sitting is considered one of the leading causes of death nowadays? As a matter of fact, it affects work performance, living, and overall health – gradually killing you or making things miserable when neglected.
But, who’s to blame? Often, it’s all in our lifestyle. It can be in the way we eat, move, plan, and handle the things in our daily life.
For many of us, it’s often hard to avoid working for more than 8 hours per day. E Office people tend to work longer-typing on the keyboard, making presentations, planning with the boards, dealing with paperworks, and a whole lot more. Those activities require longer time of sitting which is now considered to be very dangerous.
In an article published by Mayo Clinic, it was stated that sitting is related to various health issues.
“Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.”
Below are 10 things you should know about sitting and why it’s killing you.
- Do you know that sitting for more than 6 hours per day leads you up to 40% likelier to die within 15 years than someone who sits less than 3 hours? (Worse, that can happen even if you exercise).
- Sitting can make us fat and obese. Do you know that obese people sit for 2.5 more hours per day than thin people? According to some studies the more you sit, the more likely to be obese.
- Sitting for many hours can slow down the body’s metabolism. Lesser activity can affect the proper digestion, too.
- When you sit, electrical activity in the leg muscles immediately shuts off. Also, the enzymes that help break down fat drop to 90%.
- Back pain is also often caused by sitting affecting your productivity to work, sports, and other home chores.
- Sitting increases the risk of heart diseases by 200%. (That’s because less activity can make the heart unable to pump blood properly and distribute the proper air and nutrients to the body.
- Extra 2 hours of sitting daily is also connected to 8% increase of colon cancer risk.
- Sitting increases the risk of having joint pains.
- Sitting contribute to having varicose veins ; for men, 15% and for women, 25%.
- Neck pain can be also triggered by sitting. It affects 10% of the world’s population annually.
The good news is: there are things you can do to avoid the dangers of sitting:
- It is imperative to take some time to stand up for every 90 minutes. However, that is not enough, according to experts. Aside from walking, try jumping jacks, and stretching.
- Maintain proper posture. Sitting at least 1350puts less than strain on your back than hunching forward or even sitting straight.
- If you’re working with computers, make sure to have your monitor at eye height and sit an arm’s length away from your keyboard, shoulders back, feet flat on the floor.
- Perform the couch stretch every day. Here’s how to do it: Stand with your back to the wall, then place one bent knee on the ground, allowing your shin and foot to rest against the wall, with the other foot planted firmly on the ground. Slowly raise your torso up so you’re standing straight and tall. Hold for a minimum of two minutes, then, switch sides.
Here are more tips for you to build more activity into your day:
Instead of using your car, you can just walk or use a bicycle when going to work or somewhere.
Use the stairs instead of using the escalator.
You can get off the bus one stop early and just walk the rest of the way.
When you have to visit a place such a store or a mall, park further away from wherever you’re going and walk the rest of the way.
- By the way, it’s also important to be aware of your medical condition before delving into physical activities. Consult your physician so they can advise you what physical activities you can do and enjoy.
Being active in work and indoors can help you evade too much sitting thus preventing you to experience its consequences. Try learning new activities such as yoga, dancing, swimming, martial arts, rock climbing, and more.
To some, sitting can be considered as a form of rest. Yes, it is. However, everything that is too much can be dangerous. Your life can be at risk of having serious medical conditions once physical activities are neglected.
So, what are you waiting for? Get up and do some stretches, right? Be active, be healthy, and live longer!
Sources : https://www.betterhealth.vic.gov.au/