Sitting for prolonged periods can be detrimental to your health due to several reasons. Here are some key points and practical tips based on decades of research.
Physical Health Risks
- Cardiovascular Issues: Prolonged sitting can increase the risk of cardiovascular disease. More time spent sitting, reclining or lying down during the day may increase the risk of cardiovascular disease (CVC) and death.
- Metabolic Problems: Sitting for long periods can slow down digestion and metabolism, leading to weight gain and increased insulin resistance. Sitting also shortens your hip flexors which, again, means hip problems.
- Musculoskeletal Issues: Weakening of core and leg muscles, poor posture, and back pain are common. Your posterior chain-the muscles in your upper leg, butt, and low back, are the stabilizing muscles that keep your body able to move properly and stand upright.
- Increased Risk of Cancer: Studies suggest a link between prolonged sitting and an increased risk of certain types of cancer. Adjustment for physical activity did not affect the positive association between sedentary behavior and cancer.
Mental Health Impact
- Increased Anxiety and Depression: Lack of physical activity can lead to higher levels of stress and negative mood. Sitting increases anxiety and risk of depression.
- Brain Shrinkage: Some studies suggest that prolonged sitting can even lead to brain shrinkage, especially in older adults. Sitting for hours daily shrinks your brain, even if you exercise.
Practical Tips to Counteract the Effects
Regular Breaks: Taking short breaks to stand, walk, or stretch every 30-60 minutes can significantly reduce the negative impact. Just five minutes of walking every half hour during periods of prolonged sitting can offset some of the most harmful effects.
- Standing Desks: Using a standing desk can help, but it's important to mix in actual movement. Standing is generally better than sitting, but by itself, it’s not enough to make us healthier.
- Exercise and Physical Activity: Regular exercise, even if it's just a short walk, can help counteract the effects of prolonged sitting. Adding moderate to vigorous activity cut the risk of HF by 15% and CV mortality by 10%.
• • Ergonomic Setup: Ensuring your desk and chair are at the correct height can help reduce strain on your body. The best ways to counter is to have the right chair and or desk to be a proper height.
