You probably sit a lot, whether you’re working, gaming, watching TV, or something else. It can give your feet a much-needed rest, too, if they’re feeling sore. But problems can arise when you’re seated for a long time that can potentially be problematic for your health. Here’s why and suggestions for what to do instead.
The Health Risks of Prolonged Sitting
To start with, what exactly is “too much” sitting? For this discussion, it’s being seated for over 8 hours a day, on a regular basis, without being physically active. Remembering this definition is important to know if you are putting yourself in danger of some or all of the following.
Heart Disease Risks
Excessive sitting may carry a higher risk of heart disease. The reason is that inactivity can slow down blood circulation, which may increase cholesterol levels and increase the chances of developing blood clots. Inactivity generally lowers the heart’s efficiency and increases risks of developing heart disease. This scary information may motivate you to try some of the suggestions later in this article.
Gaining Weight
It makes sense that the aftermath of regularly sitting for long periods of time is an increase in body weight. Your body isn’t moving, so it’s not going to burn as many calories as when you’re up on your feet and active. If that happens for a long time, it can eventually lead to a lower metabolism and potentially increase belly fat. You also would gain weight if you started eating unhealthy snacks.
Sitting and Type 2 Diabetes
It’s scary that if you sit for long periods, your body might develop insulin resistance. That may increase the chances over time of developing type 2 diabetes. That’s all the more reason to stand up and get more active, which could lower the risks of developing that chronic disease. While you might think that eating more vegetables and other changes to how you eat could help, the benefits of consuming healthier foods might not outshine the risks that lengthy periods seated have on glucose metabolism. With higher blood sugar levels can come type 2 diabetes onset.
Back and Spine Issues
Sitting for a long time can strain the back, especially if you have bad posture. The pressure on the lower back, when it lasts several hours while seated, can lead to aches and pains. The weight on the spinal discs can be a lot when you’re slouching, too. You might find you feel stiff when standing up after a while. Regular back pain is a reason to see a doctor for help to get custom treatment.
What about Your Mental Health?
Sitting at your desk, on the couch, or elsewhere for a long time can have an effect on more than just your physical health. It can affect you mentally too. Consider the activities you would normally do while seated, such as watching TV or working on the computer, are often solitary ones. Doing that for a while may lead to feeling isolated and alone, which can trigger sadness and potentially gradually worsen into depression.
Productivity and Sitting for a While
You might be sitting for hours working and think not taking a break is helpful as you’ll make the deadline. But you might actually be making things harder for yourself. How? If you are not taking breaks during the day, your mind and eyes can get tired. The fatigue can result in it taking longer to do the task than if you had stood up and done a few stretches, getting away from work for even ten minutes. That break could refresh your mindset and provide a much-needed break for your eyes.
Now that we’re talking about what might be better than continuing to sit for many hours, let’s get to the suggestions for overcoming the scary health risks discussed above.
Reducing the Risks of Prolonged Sitting
The above information is serious, but you can take away from the read that the discussed health risks are likely lower when you move around more. While you might think that’s not possible in your busy day, the following ideas may help you see how easy it is to make changes so you’re not sitting so long and still getting to everything you need to in the day.
Breaks are a Good Thing
As touched upon already, taking breaks from work is helpful for the mind. It’s also a great way to counteract the dangerous effects of sitting for a while. During your break, be sure to stand up and move around. It could be every half hour or once an hour, depending on your schedule. As for what you do in terms of moving around, that’s up to you. Perhaps it is a short walk on your lunch break from work or some light stretching in your home office. If you find that you forget to take breaks, try setting an alarm to remind you to stand every half hour or so.
Get a Standing Desk
A great way to reduce sedentary behaviour while working at a computer is a standing desk. Alternating between sitting and standing at the quality desk throughout the workday can help prevent many of the above-mentioned health risks associated with sitting too long. The quality electric adjustable desks from Deskup may improve posture, too, as well as reduce lower back pain for some people and improve focus. Simply set your preferred eight and adjust with the intuitive keypad.
Be More Physically Active
Getting more exercise makes sense to counteract the effects of sitting for a while. What activities you decide to do depends on what you like, whether it’s going outdoors for a run, to the gym for the recumbent bikes, or going up and down the stairs multiple times at home. Choosing something you like doing is important so you are more likely to stick with it. If you’re starting a new physical routine, see your doctor first to get their approval that it’s right for you, given any existing health conditions.
Keep Good Posture
Try to pay more attention to your posture while sitting. That can minimise the strain on your back and spinal disc, as mentioned earlier. That can be easier to do when you have an ergonomic workplace setup, including adjusting your desk and chair to the appropriate heights. That may help you feel more comfortable all over. Good posture involves your head aligned above your shoulders and the top of your shoulder over your hips. A chair with comfy padding can also be helpful.
Try More Active Hobbies
If your favourite thing is gaming, try a standing desk to help you get up from the sitting position more often. Another thing to try is more active activities sometimes, such as dancing or hiking as a group. That may improve overall well-being and get your body moving in fun ways. Making activities like these a priority in your life can help you continue to do them regularly.
Concluding Words on Sitting, Time, and You
By now it’s clear that sitting for long periods of time is unhealthy for many, both in terms of physical and mental health. With the health challenges being ones that you can reduce by moving more, getting a sit stand desk, maintaining proper posture, and other suggestions, taking control of the situation is well within your hands.
The next time you sit for a long time, think of this article and remind yourself why standing and moving around is better for you if you can. All the best to you with this new, improved lifestyle and the benefits that may come with it, such as better endurance and less back pain!
