Healthytalk8 OVER VIEW
Contents
Many people sit for the whole day which increases sitting risks our body is not designed for too much sitting, nowadays our lifestyle makes us sit much more than we move around.
Sitting for a few minutes can recover stress, and recuperate from exercise.
Sitting can be a good break after a busy day or fatigue, however, sitting for more than 8 hours can lead to postural issues, strained neck, and disc damage.
There is much evidence that suggests that, unless you are a wheelchair user, sitting down too much can lead to several health complications.
You can prevent too much sitting by taking a break after every 30 minutes, walking, using the stairs, joining active games, etc.
This topic will tell you why too much sitting is bad for your health. and more.
Why sitting for long hours bad for our health?
When you sit, you use less energy than you do when you stand or move.
The human body is built to stand upright, this way our heart, blood circulation, and digestive system work effectively.
As far as you sit down the electrical activity in your muscles drops significantly and your calorie-burning rate comes to 1 calorie per minute.
NOTE: If you sit for a long time a day it suppresses your blood circulation, leads to poor body posture, and weight gain, increasing the risk of diabetes, and other diseases.
Other potential health issues include:
- Heart disease – One study compared two groups of people and found that people who sat for long periods of time had an increased risk of heart rate, compared to other people who moved around a lot (1).
- Short life – In 2009 a study was published, that found a close relationship between long hours of sitting and increased risk of death.
- Laziness will grow up – The effect of too much sitting can affect your speed or hard-working, even if you work 6 to 8 hours a day, still, be sure to exercise for 1 to 2 hours a day.
These Things Can Happen By Sitting For Long hours
1. Weak legs
By sitting for a long time, you are not dependent on your lower body, over time which weakens the legs muscles.
Most people must have experienced swelling in their limbs when they sit.
This is because when you sit your nerves, arteries and veins can become blocked due to compression.
Which limits nerve signaling causing numbness, and reduces blood flow in your limbs, causing them to swell.
Additionally, a long period of sitting can lead to the weakening and wasting away of the large leg and gluteal muscles (3).
2. Less Concentration
Most of the time, when we sit down, we use our brain, but a long time of sitting can also affect our brain health. but how?
Being stationary reduces blood flow and the amount of oxygen in the entire body, and our brain needs both to work properly, lack of these makes your concentration level drop.
Physical movement not only helps pump blood and oxygen to the brain but also sends mood-enhancing hormones.
3. Back Pain
Sitting for a long time is one of the major reasons for back pain also the backbone bends inwards.
Uncomfortable, and poor sitting posture over time can damage spinal structures which contribute to recurrent episodes of neck or back pain (2).
Sitting in a slouched or hunched-over position can put a strain on the discs (fluid-filled cushions that protect the vertebrae from rubbing together) (3).
So make sure, don’t use an ergonomic chair, these can cause compression on the discs in your spine, which can lead ot premature degeneration, resulting in chronic pain (4).
Check out – Home Remedies To Get Fast Relief From Back Pain
4. Weight Gain
Of course, when you don’t walk around, the body stores fatter, and cholesterol, which causes weight gain.
The lipoprotein lipase enzyme (which breakdown down fats in the blood), stays in the blood vessel wall.
So when we sit this temporality stops, – which means we are not burning fat causing weight gain.
Sitting for more than 6 hours a day, bad cholesterol is increased, along with other fatty molecules putting you at a greater risk of weight gain.
And yes, excessive weight attracts many health problems like heart attack, high BP, Sugar, diabetes, difficulty in being pregnant, etc.
Learn – Obesity, And Pregnancy, Is Any Relation B/W Them, Risk
5. Pile Risk
Inside of our anus, when the blood vessels swell, they block the passage of stool, leading to swelling, due to which when the stool is going past, it hurts, and bleeding, this condition is called ‘piles’.
Sitting continuously for a long time and with a tight cloth puts constant pressure on the lower muscles, which in turn causes irritability in that area.
If your driver, sitting job person, etc so avoid long periods sitting, which may lead to this disease
6. Type II diabetes Risk
Sitting for a lengthy period can relax your largest muscles.
When muscles relax, they take up very little glucose from the blood, raising your risk of type 2 diabetes (5).
NOTE: Long-period can result in changes in the body’s metabolism, including insulin resistance, which can lead to type II diabetes.
In one study where the effects of bed rest were observed for only 5 days. the result was an increase in insulin resistance which is a precursor to diabetes.
Also, studies suggest that reducing the sound of time it takes to sit or lie down and daily 1-hour exercise may help prevent the development of the condition of type II diabetes.
Learn More About – Natural Ways To Prevent Pre-Diabetes And Diabetes
7. Weak EyeSight
Most hours per day we constantly sit – where – In front of mobile and computers for doing work, and because of this, we face all these diseases.
Nowadays our lifestyle makes us sit much more than we move around.
Weak eyesight is common, and one of the main reasons is our laptop, and smartphone light, which hit directly our eyes, that cause dry eyes and blur vision.
8. May Promote Cancer
Cancer is a group of cells involving abnormal cell growth with the potential to invade or spread to other parts of the body.
Research from ACS (American cancer society) found that women who sit for 6 hours are 10% more risk of getting cancer, compared to those who spend less than 3 hours per day.
The risk of prostate or breast cancer is increased by 30%.
Some studies found that sitting for a long time is linked with some types of cancers and heart diseases, and also contributes to kidney and liver problems.
Apart from this, the risk of certain types of cancer may also increase in men including lung, colon, and uterine, the reason is not entirely clear.
Other risks of sitting a long time
- Poor blood circulation
- buttocks pain
- depression and anxiety
- varicose veins
- DVT (deep vein thrombosis)
How Much Sitting is Considered?
There is no accurate value, but every 30 minutes take a break and move every body part to increase blood circulation, so all body parts work properly.
Although today’s lifestyle has become such that we have to sit, the human body is not made for sitting, so make sure to walk as much possible as.
Here the sitting time has been told which is being told for knowledge only. include:
- 4 hours per day is enough
- 4 to 8 hours per day is medium risk, make sure to take a break after every 30 minutes.
- 8 to 11 hours per day may indicate a high risk of multiple diseases, so make sure to reduce the timing
- 11 hours red alert (divide the hours)
Tips To Reduce Sitting Time?
Here are some tips which reduce your sitting time. they include:
- Walk every 30 minutes after sitting
- Choose to walk and cycle from home to the office
- Avoid sitting in a public place, like public transport, the metro or get off early and walk to your destination (6)
- Do 1 and 2 hours of daily exercise
- Be active in outdoors games
- If you work at a desk, try a standing desk or use a high table or counter.
- Take the stairs instead of the lift.
- Walk around when you’re on the phone.
- Do some home works like cleaning, cooking, washing clothes, dancing, yoga, etc
BOTTOM LINE
Sitting for a long time is one of the major reasons for back pain also the backbone bends inwards.
Although today’s lifestyle has become such that we have to sit, the human body is not made for sitting, so make sure to walk as much possible as.
Long-period sitting can result in changes in the body’s metabolism, including insulin resistance, which can lead to type II diabetes.
