Living a sedentary lifestyle can be dangerous to your health. The less sitting or lying down you do during the day, the better your chances for living a healthy life. But did you know that sitting might be as bad as smoking? Let’s find out why sitting is the new smoking and how you can protect your health.
The Perils of a Sedentary Lifestyle
Standing or moving around during the day can significantly reduce your risk of early death compared to sitting at a desk all day. A sedentary lifestyle increases the likelihood of being overweight, developing type 2 diabetes or heart disease, and experiencing mental health issues like depression and anxiety. Here’s how sitting affects different parts of your body:
Legs and Gluteals (Bum Muscles)
Sitting for long periods can lead to the weakening and wasting away of the large leg and gluteal muscles. These muscles are crucial for walking and stabilizing your body. When they weaken, you become more prone to injuries from falls and strains when you do decide to exercise.
Weight
Moving your muscles helps your body digest the fats and sugars you eat. If you spend a lot of time sitting, digestion slows down, leading to the retention of fats and sugars as body fat. Even regular exercise cannot entirely counteract the negative effects of prolonged sitting. Recent research suggests that you need 60-75 minutes per day of moderate-intensity activity to combat the dangers of excessive sitting.
Hips and Back
Just like your legs and gluteals, your hips and back suffer from prolonged sitting. Sitting causes your hip flexor muscles to shorten, potentially leading to problems with your hip joints. Additionally, poor posture and non-ergonomic chairs or workstations can cause back problems, including compression in the spinal discs, leading to premature degeneration and chronic pain.
Anxiety and Depression
While the links between sitting and mental health are not as well understood as those with physical health, it is clear that people who sit more are at a higher risk of anxiety and depression. This might be due to missing out on the mood-boosting effects of physical activity. Moving more could be a simple yet effective way to improve mental health.
Cancer
Emerging studies suggest that prolonged sitting increases the risk of developing certain types of cancer, including lung, uterine, and colon cancers. The exact mechanisms behind this are not yet fully understood, but the association is strong enough to warrant concern.
Heart Disease
Long periods of sitting have been linked to heart disease. One study found that men who watch more than 23 hours of television a week have a 64% higher risk of dying from cardiovascular disease compared to those who watch 11 hours a week. Inactive people who sit for long periods have a 147% higher risk of heart attack or stroke.
Diabetes
Studies show that even five days of bed rest can lead to increased insulin resistance, causing unhealthy spikes in blood sugar levels. People who spend more time sitting have a 112% higher risk of developing diabetes.
Varicose Veins
Sitting for extended periods can cause blood to pool in your legs, leading to varicose veins or spider veins. While generally not dangerous, varicose veins can sometimes lead to serious complications like blood clots.
Stiff Neck and Shoulders
Hunching over a computer can lead to pain and stiffness in the neck and shoulders. This discomfort can become chronic if not addressed.
How Sedentary Are We?
Physical inactivity contributes to over three million preventable deaths worldwide each year, accounting for 6% of all deaths. It is the fourth leading cause of death due to non-communicable diseases. Inactivity is responsible for 21-25% of breast and colon cancers, 27% of diabetes cases, and around 30% of ischemic heart disease. In Australia, physical inactivity is the second highest cause of cancer, behind smoking.
How Can You Combat the Dangers of Sitting?
If you’re not getting enough activity in your day, it’s not too late to turn it around and gain significant health benefits. Here are some practical ways to incorporate more movement into your day:
Build More Activity Into Your Day
- Walk or Cycle: Leave the car at home and walk or cycle instead.
- Partial Commutes: For longer trips, walk or cycle part of the way.
- Use the Stairs: Opt for stairs over elevators or escalators, or at least walk up the escalator.
- Early Stops: Get off the bus one stop early and walk the rest of the way.
- Park Further Away: Park further from your destination and walk the remaining distance.
- Track Your Pace: Calculate how long it takes to walk a kilometer—you might reach your destination faster by walking than waiting for public transport.
Stand and Stretch
Take breaks to stand, stretch, and walk around, especially if you work at a desk. Consider a standing desk or a desk that allows you to alternate between sitting and standing.
Active Meetings
Suggest walking meetings instead of sitting around a conference table. This can also boost creativity and engagement.
Exercise Regularly
Incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days per week.
Be Conscious of Posture
Pay attention to your posture. Use ergonomically designed chairs and workstations to support your body correctly and reduce strain.
Set Reminders
Use apps or set timers to remind you to move every hour. A short walk or stretch can make a big difference.
Engage in Active Hobbies
Find hobbies that keep you moving, like gardening, dancing, or playing a sport. These activities can be enjoyable and beneficial for your health.
Stay Hydrated
Drinking plenty of water not only keeps you hydrated but also encourages you to get up frequently for bathroom breaks and to refill your glass.
By making these small changes, you can significantly reduce the risks associated with sitting and lead a healthier, more active life. So, stand up, stretch, and get moving—your body will thank you!
