Introduction:
It has been proved that sitting for a long time is linked with several health concerns, which include obesity, increased blood pressure, high blood pressure, abnormal cholesterol levels, and heart diseases, and it is correlated to a much greater risk of premature death.
What is a Sedentary Lifestyle?
Living a sedentary life can be harmful to your health. Less sitting or lying down lowers your risk of early death. Nowadays, people spend more time sitting in front of the screens on social media or binge-watching or playing video games. Also, the work-from-home culture has converted our work into a sedentary lifestyle that involves sitting for long hours in front of a computer or laptop. Sitting more than eight hours per day can significantly increase the risk of developing many diseases, but slight modifications in our lifestyle can prevent us from many health problems.
Is Sitting Too Much Bad for You?
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Sitting is a common posture. On average office, a worker spends up to 15 hours a day sitting. Other activities like driving, watching television working at a desk also involve sitting.
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Sitting limits the number of calories you can burn.
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Sitting increases your risk for weight gain. People who sit for a long time are more likely to develop obesity, so sedentary behavior is closely related to obesity. Moving your muscles help your body digest the fats and sugars you eat. Digestion is hampered because of prolonged sitting.
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Sedentary behavior leads to premature death.
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Exercise alone does not completely offset all the health risks of sitting too much. Being physically active is incredibly beneficial, but a healthy lifestyle is also very important.
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Increased risk for deep vein thrombosis. Sitting too long can be responsible for clot formation in your leg.
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Increased risk of anxiety.
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Increased back pain. Prolonged sitting puts stress on your back muscles, neck, and spine.
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Sitting for a long time can lead to varicose veins. It can add pressure to your veins, and blood can pool in your leg.
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Increased risk for cancer. There are chances of getting colon, intestinal, breast, uterine, lung, and endometrial cancer.
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Spending more time over a computer or keyboard can lead to pain and stiffness in your neck and shoulders.
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Prolonged sitting may disturb your immune system, cause improper blood circulation, and inflammation of your body.
How to Reduce the Effects of Sitting?
Different ways that will help you to stop sitting all day:
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Stand While you Work - Most of our work time is spent sitting. One can switch to a standing desk or work environment; this is the easiest way to reduce sitting time.
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Try to Walk During Calls or Meetings - Try standing or walking during the meetings or calls when you do not have to be at your desk. Meeting time can become movement time which will help reduce your sitting time. Try to change the habit of talking on the phone while sitting or lying; instead, try walking to increase physical activity.
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Set Movement Reminders - People often are so busy with their work that they forget to move. So, movement reminders are a great way to pull your mind out of work. Fitness and movement apps help you set your reminders and ensure you are taking movement breaks throughout the day.
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Stay Hydrated - Every time you fill your water bottle, you get up and move. It will help you to get enough water every day and also help you to get movement breaks to counteract your movement.
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Walk to Relax - Walking helps you be less sedentary, improving your physical and mental health, sleep, and memory. Try to walk or cycle by reducing the use of cars.
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Try a New Hobby - You can try new hobbies like gardening, riding a bicycle, taking your pet for a walk, hiking, cooking, etc.
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Wear Indoor Shoes - A good pair of shoes can help make your daily movements and standing breaks more comfortable. You can enjoy indoor activities like dancing, yoga, aerobics, sit-ups, skipping rope, swimming in an indoor pool, pilates, and squash.
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Try to Improve your Living Space - Improvement in your living space can help you to get rid of prolonged sitting,
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Gamify your Movement - Try using a fitness band or app to track your movement breaks and other workouts like steps, stairs, and squats.
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Workout - Establishing a workout routine is an effective way to start your exercise routine. Start an exercise that works best for you. You can get some exercise equipment at home, like treadmills, cycles, elliptical trainers, yoga mats, stretch bands, exercise balls, and hand weights.
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Keep Good Posture - Good posture is important for sitting and standing.
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Change your Dietary Habits - Try to eat healthily. Add healthy items to your diet by avoiding snacks, processed foods, and refined sugars.
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Analyze your Sitting Time - Analyze how long you sit for the entire day and then plan your movement break accordingly.
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Use Stairs - Use stairs instead of a lift or escalator, or walk up the escalator.
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Set a Timer for watching TV - Setting a specific time can help you break the binge-watching habit and prevent you from the ill effects of a sedentary lifestyle.
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Active Lifestyle - Active lifestyle maintains bone health and helps in bone formation.
Conclusion:
A sedentary or inactive lifestyle involves little or no physical activity. Sedentary lifestyle increases the risk of all causes of death, including cardiovascular disease, diabetes, and obesity, high blood pressure, osteoporosis, lipid disorders, depression, and anxiety. So being active is relatively easy. You can follow simple ways in your daily life to get rid of prolonged sitting.
