Sitting for Extended Periods Can Have Serious Consequences
Are you in a bad sit-uation? Many Americans sit for eight to 10 hours a day — to the detriment of their back, hips, waistline, and heart. Sitting for extended periods can lead to obesity, muscle weakening, spinal stress, poor blood sugar regulation, and decreased blood circulation throughout the body.
“Sitting is actually aging you faster,” Katy Bowman, a biomechanist and author of “My Perfect Movement Plan,” told The New York Times.
Consequences of Sitting
Many Americans sit for eight to 10 hours a day, raising their risk for heart attack and stroke. Being more active, making time for simple movements, considering a standing desk, and fidgeting may help.
The American Heart Association warns that excessive sedentary time increases the risk of heart disease, diabetes, and early death. A UC San Diego study published in February found that older women who sat more than 11 hours a day had a 57% higher risk of premature death than those who sat less than nine and a half hours a day.
The Physical Activity Guidelines
The Physical Activity Guidelines for Americans state that adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week. However, University of Houston muscle physiology professor Marc Hamilton noted, “30 minutes a day of exercise can’t immunize you from what you do the other 23-and-a-half hours.”
“Our bodies were built to move all day,” Hamilton continued. “They weren’t built to be idle and stationary with a metabolic rate similar to a person in a coma.”
Four Ways to Break Up Your Sedentary Slump
Be More Active
Dr. Geoffrey Whitfield, an epidemiologist at the Centers for Disease Control and Prevention, told the Times that people who sit a lot should exercise more, perhaps even an hour a day. Walking can do wonders for the body, burning calories, reducing the risk of heart disease and stroke, lowering blood pressure and cholesterol, strengthening the heart and leg muscles, improving bone density, boosting mood, relieving stress, and enhancing sleep.
Make Time to Move
Set a timer to make sure you move at the office, even if it’s doing something small like marching in place. Park as far away as you can, grab water from the farthest fountain, or take the stairs instead of the elevator to sneak in more steps. You may also want to invest in a desk treadmill.
Consider a Standing Desk
A new study finds that over the long term, standing doesn’t improve cardiovascular health compared to sitting and could actually increase the risk of circulatory issues such as varicose veins and blood clots in the deep veins. A standing desk may allow for more movement and burn more energy, but buyer beware.
Fidget
Even while sitting, you can tap your toes, flex your feet, roll your ankles, extend your legs, or do some upper-body stretches. “Read your email with your arms stretching overhead or while twisting your shoulders to the right and left,” Bowman advised.
Conclusion
Sitting for extended periods can have serious consequences for our health, including obesity, muscle weakening, spinal stress, poor blood sugar regulation, and decreased blood circulation throughout the body. To avoid these consequences, experts recommend being more active, making time for simple movements, considering a standing desk, and fidgeting. By incorporating these tips into our daily routine, we can reduce our risk of developing these health problems and lead healthier, happier lives.
FAQs
Q: How much exercise should I do each day?
A: Dr. Geoffrey Whitfield recommends exercising for at least an hour a day, but you can start with 30 minutes and gradually increase your duration and intensity.
Q: Can I still use a standing desk if I have health concerns?
A: It’s important to consult with your healthcare provider before using a standing desk, especially if you have any health concerns.
Q: How can I fit in more movement during the day?
A: You can try taking the stairs, parking in a farther spot, or doing some stretching exercises at your desk. Every bit counts!
Q: What are some other ways to stay active besides exercise?
A: Besides exercise, you can stay active by doing household chores, gardening, or simply moving around more during the day.
