Sitting for Long Hours & Your Health.

Sitting for long hours is as good as smoking a pack of cigarettes every day

Did you know, that sitting for long hours at a stretch can give you high blood pressure and increase the risk of death from cardiovascular disease and cancer.

In fact, any extended sitting such as at a desk, behind a wheel, or in front of a screen can be harmful.

When we sit, we use less energy as compared to standing or moving. Research has linked sitting for long periods with several health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.

Several studies are done to understand the link between sitting time and risk factors for health. It was found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. Therefore, living a sedentary lifestyle can be dangerous to your health. The less sitting or lying down you do during the day, the better you have your chances for living a healthy life.

 

We know that due to the pandemic most people are confined to their homes and work-from-home has added up to more working hours leading to long sitting hours in front of the screens. But the health impact it causes is manifold.

How long sitting hours affect your body?

Humans are built to stand upright. Our heart and cardiovascular system work more effectively that way. Our bowel function is also more efficient when we are upright. It is common for people who are bedridden in the hospital to experience problems with their bowel function, isn’t it?


Similarly, sitting for long or being inactive for prolonged hours can be very harmful to health.


Leg and gluteals (bum muscles): Sitting for long periods can lead to weakening and wasting away of these muscles. These large muscles are important for walking and for stabilizing us. If these muscles are weak, we are more likely to get injured from falls, and from exercises.


Metabolic problems leading to heart diseases and stroke: Moreover, moving the muscles helps our body to digest the fats and sugars we eat. If we spend a lot of time sitting, digestion is not as efficient, so the body will retain those fats and sugars.


Hip and joint problems: Thirdly, sitting causes our hip flexor muscles to shorten, which can lead to problems with hip joints. Sitting for long periods can also cause problems with the back, especially if one consistently sits with poor posture or doesn’t use an ergonomically designed chair or workstation. Even if you exercise but spend a large amount of time sitting, you are still risking health problems, such as metabolic syndrome.


Cancer: Emerging studies suggest the dangers of sitting include increasing your chances of developing some types of cancer, including lung, uterine, and colon cancers.

How to stay active and healthy during work time?

When you are physically active, your overall energy levels and endurance improve, and your bones maintain strength. You might start by simply standing rather than sitting when you have the chance of finding ways to walk while you work.

    • Take a break from sitting every 30 minutes
    • Stand while talking on the phone or watching television
    • If you work at a desk, try a standing desk — or improvise with a high table or counter
    • Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day. 

The impact of movement, even leisurely movement can be profound. For starters, you will burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone and lead us to overall mental well-being.