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January 04, 2024 10 min read
In the fast-paced digital age, many of us find ourselves tethered to our desks for extended periods, navigating the demands of work, often at the expense of our physical well-being. The sedentary lifestyle that accompanies many hours of sitting each day has been linked to a myriad of health risks, from musculoskeletal issues to increased susceptibility to chronic diseases.
However, the good news is that small, intentional changes in our daily routine can make a significant difference.
This article discusses the potential health risks associated with sitting all day and provides practical strategies to counteract them.
We'll investigate three key approaches:
By embracing these proactive measures, you can mitigate the adverse effects of prolonged sitting and foster a healthier, more active lifestyle.
With a growing rate of sedentary jobs, many Americans find themselves spending eight or more hours without regular physical activity. Long periods without regular activity can be very hard on the body.
Many people sit while driving to work, and then spend eight to nine hours behind a desk. Some even spend their lunch breaks right there at their desks, and those who don't still have their lunch while sitting, just in a different chair. Then there's the return journey in a car, bus, or train, only to spend the majority of the evening curled up on the couch watching TV or playing games.
According to research, sitting for long stretches has several potentially negative health consequences. These include an increased risk of disease, some of which even shorten life expectancy.
Sitting for long periods can lead to weakened muscles, especially in the core, hips, and glutes. This can result in muscle imbalances and increase the risk of injury.
Sitting for extended periods may contribute to poor posture. If your workplace is not equipped with ergonomic chairs and desks, it can lead to many mechanical and musculoskeletal disorders like the following:
Furthermore, long hours of sitting may also cause arthritis and joint pain. Blood supply provides joint nutrition, but when we are seated, the blood flow through the knee, hip, and other joints is hampered. Limited blood flow means limited nutrition, which causes early degeneration of the joints.
Weight gain and obesity are associated with sedentary behavior. People love munching on snacks while sitting, whether they're working or relaxing, and processed, or junk food is the most popular choice of snack food. Add to this the lack of physical activity, and the slowing down of the metabolism, and excess body fat accumulates.
Prolonged sitting can reduce the heart's workload capacity over time. This jeopardizes blood flow and circulation, which has been linked to an increased risk of cardiovascular diseases, including heart disease and thrombosis.
Sedentary behavior is a risk factor for the development of type 2 diabetes.
Lack of physical activity can lead to insulin resistance and impaired glucose metabolism.
Some studies suggest that prolonged sitting may be associated with an increased risk of certain cancers, such as prostate, colorectal, and endometrial cancers.
Sedentary behavior has been linked to poor mental health outcomes, including increased stress, anxiety, and depression. A 2018 study suggests that prolonged sitting harms perceived mental state and creative problem-solving abilities.
Prolonged sitting has been associated with a higher risk of premature death. Engaging in regular physical activity is known to be protective against various health conditions that can impact life expectancy.
Regardless of whether you are a clerk or the CEO, these are but some of the health risks you are exposed to if your occupation keeps you seated for many hours. However, there are ways to mitigate the risks without interfering with your responsibilities at work and at home.
Many work environments are not ergonomically designed for the health of employees. Office chairs and desks, or car seats for those who earn their money by spending hours driving from one client to the next, are not built for sitting all day.
A 2017 study suggests an association between prolonged sitting and musculoskeletal discomfort, typically in the following areas:
When we experience discomfort, we tend to slide down in our chairs, stretch our legs out, sit cross-legged, or find other positions to feel more comfortable. However, they only serve to worsen the situation. You can counteract discomfort by stretching certain muscles right where you are sitting, but first, you have to adjust your posture.
Move your butt all the way back, so that the chair's backrest supports your lower back.
Both feet should be flat on the floor, with your knees directly above your ankles.
Rest your arms comfortably on the armrests of the chair. Let your hands lie on your lap if there are no armrests.
It will likely seem awkward at first, but you'll soon get used to it.
Now you can do the following stretches without leaving your chair:
While these stretches can relieve discomfort without interfering with your tasks, it is not enough to prevent musculoskeletal damage. We suggest you take frequent activity breaks throughout the day.
Activity breaks are short breaks during the day that involve physical movement. They interrupt long periods of sitting and provide an opportunity to engage in physical activity. Incorporating activity breaks into your routine can help counteract the muscular and cognitive effects of prolonged sitting and contribute to overall health and well-being.
Here are some ways activity breaks can be beneficial:
Here are some ideas for incorporating activity breaks into your day:
Do any tasks that can be done without sitting down, like phone calls that may allow you to get up and walk around. Taking advantage of even small breaks can have a positive impact on your health and well-being.
The key is to frequently break up long periods of sitting with short bursts of physical activity.
According to The Physical Activity Guidelines for Americans published in 2018, adults should do at least 150 minutes to 300 minutes a week of moderate intensity. Alternatively, they can do 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Spending only 15 minutes before, and 15 minutes after your workday (5 days per week) can make up the recommended physical activity level. which could make a significant difference in your overall health if you need to counteract sitting all day.
Here are six easy exercises that anyone can do:
Incorporating a combination of these exercises into a routine can provide a comprehensive approach to counteracting the negative effects of prolonged sitting, with multiple health benefits and promoting overall strength, flexibility, and posture.
Along with all the measures discussed above, the following two matters are essential for staying healthy.
Hydration is crucial in counteracting the negative effects of long periods of sitting. Staying properly hydrated has several benefits that can help mitigate the health risks associated with prolonged sitting. Drinking water is essential for regulating blood pressure and body temperature, hydration and digestion, increased energy levels, cognitive functions and focus, joint health, and more.
Spending many hours sitting often leads to developing poor breathing habits, causing poor oxygenation of the body, which could give rise to a whole host of health issues. The most prevalent form of dysfunctional breathing patterns is breathing in through the mouth, and upper chest breathing instead of belly or diaphragmatic breathing.
Here's how to practice diaphragmatic breathing:
Breathe in through your nose and focus on the rising of your belly, as if it is inflated. Chest movement should be minimal, and as you exhale your belly should go down. Practicing belly breathing helps prevent tiredness, lethargy, and stress.
In conclusion, reclaiming our health in the face of a sedentary lifestyle involves a conscious commitment to movement and well-being. By integrating simple yet effective practices like seated stretches, regular activity breaks, and targeted exercises into our daily routines, we empower ourselves to counteract the adverse effects of prolonged sitting.
As we strive for a healthier balance between work and well-being, let us remember that these small adjustments can yield significant long-term benefits. So, rise from your chair, stretch your limbs, and embrace the vitality that comes with an active lifestyle. Your body will thank you, and the journey to a healthier, more dynamic you begin with each intentional step away from the sedentary norm.