Why Sitting Affects Your Health. Many of us are guilty of being chained to our desk chairs during the day and to the sofa during the evenings, but what impact could this have on our health later down the line?
The cold and dark weather dramatically decreases the appeal of exercise this time of year, however gentle movements little and often could do wonders for our health. So then, what are the health risks of sitting down too much? And how often should we be moving our bodies?
How signs might indicate you are sitting too much?
Why Sitting Affects Your Health. “Signs that we are sitting too much might include joint pain and stiffness, particularly in the back and neck, and muscular pain and tightness, particularly in the shoulders, at the back of the knees and muscles at the front of the hips,” says Laura Mould, lead physiotherapist at Nuffield Health Leeds Hospital. “Low energy levels, fatigue and difficulty concentrating can also be related to inactivity.”
However, sitting down for too long may also exacerbate symptoms from existing conditions.
Here, “People with long-term health conditions such as arthritis, breathing conditions or circulation problems might find that sitting increases symptoms such as joint stiffness, breathlessness and leg swelling,”
How sitting down too much impacts our bones and muscles?
Bones
Why Sitting Affects Your Health. “Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fracture,” says Clara Kervyn, a physiotherapist from the joint and muscle care specialists Deep Heat and Deep Freeze. “Sitting puts significant stress on the spine and can lead to compression of the discs in the spine. Furthermore, “Spinal issues can cause significant pain and eventually immobility.”
But being sedentary can also have a negative impact on our posture. Consequently, “When we sit we often have bad posture as we tend to slouch, so make sure you sit right,” advises Kervyn. “Stop slouching and sit upright with feet flat on the floor and screens at eye level.”
Muscles
Why Sitting Affects Your Health. “Sitting can cause the large muscles in your legs and glutes to weaken and waste away,” warns Kervyn. “These muscles are essential for walking, keeping your balance and generally stabilising your body. Consequently, “Sitting can also tighten hip flexors, which can lead to problems with your hip joints.”
Moving your body regularly during retirement can help keep you healthy, mobile and independent. As a result, “We lose muscle much faster as we age and weakening muscles exacerbated by sitting down can lead to sarcopenia,” highlights Kervyn. “Eventually an old person may have difficulty getting out of bed and out of a chair potentially leading to the need for carers much sooner.”
How often should we move our body throughout the day?
Why Sitting Affects Your Health. “Little and often is the key if you have a sedentary lifestyle or find yourself stuck at your desk/computer,” advises Laura Stocks, physiotherapy quality lead at Nuffield Health. “Getting up and taking a little walk around can really help to reduce stiff joints and tight muscles. Therefore, “Movement is key to musculoskeletal health and it is very important we exercise to maintain this part of health as we age.”
What Research Has Found
Why Sitting Affects Your Health. When you sit, you use less energy than you do when you stand or move. For example, research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer. Besides, any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.
Research
Why Sitting Affects Your Health. Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. However, unlike some other studies, this analysis of data from more than 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Other studies have found that for people who are most active sitting time contributes little to their risk of death.
Overall, research seems to point to the fact that less sitting and more moving contribute to better health. You might start by simply standing rather than sitting when you have the chance. Or find ways to walk while you work. For example:
- 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.
- Walk with your colleagues for meetings rather than sitting in a conference room.
- 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.
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In Conclusion
The impact of movement — even leisurely movement — can be profound. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age. Movement is key to health and longevity
Important Note *
Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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