Whoever said that sitting is the new smoking was spot on; humans weren’t designed to spend 8, 9, or 10 hours a day slumped over a desk chair. Prolonged sitting may look like a good and comfortable thing to do, but in reality, prolonged sitting is much worse for us than we think.
While you may be fooled into thinking that lounging around is your ticket to ease and relaxation, prolonged sitting can actually lead to many long-term health issues. If we all lead a sedentary lifestyle—meaning little to no physical activity throughout the course of any given day—we may as well be setting ourselves up for an early death.
But don’t freak out just yet, and swear off your favorite office supply store forever! It turns out it doesn't have to be this way; prolonged sitting does not necessarily mean certain doom and gloom.
There are ways to combat its impact on our lives, and I'm here today with all the information you need in case you were wondering how.
Related Article: How to Improve Physical Fitness?
How Prolonged Sitting Can Take a Toll on Your Health
Sitting around all day may seem like a harmless pastime, but the shocking part is how much it can affect your lifespan. According to recently released research published in the American College of Sports Medicine, prolonged sitting increases a person’s risk for almost all chronic diseases and even early death.
It's no surprise that prolonged, uninterrupted sitting affects your physical health with increased cardiovascular diseases and stroke risks. Your mental health can also suffer from periods of stress and anxiety. To fight heart risks and optimize your brain, you can take Omega 3 Fish Oil Supplements and minimize the extremity of the body function.
According to the research, back pain, neck stiffness, increased appetite tendencies, and irregular digestion have also been reported from prolonged periods in the same seated position. You can take Probiotic 50 Billion CFU Supplements to combat these digestive issues and minimize more significant risks.
The study has demonstrated that prolonged sitting increases cardiometabolic risk factors like lowered metabolism and can lead to a greater risk of obesity, type 2 diabetes, and heart-related problems.
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While all of us are guilty of spending too much time seated, it's important to remember that our overall health depends on ensuring we get up and move throughout the day.
We never thought sitting was as risky for our health as it turns out to be, and it's time to take precautionary measures. Sitting less and incorporating active lifestyles into each day will help lead to healthier choices in the long run.
Related Article: 6 Best Upper Body Exercises to Increase Your Metabolism Fast
Miracles a 5-Minute Walk Can Do
Prolonged sitting has significantly contributed to modern-day illnesses, but science has found a cure.
The American College of Sports Medicine journal says that reducing prolonged sitting by doing short bouts of light walking is an effective way to combat the negative impacts that sitting for long hours can have on our well-being.
According to the study, it was discovered that walking for five minutes at a slow pace every 30 minutes can make all the difference. Not only can it manage to reduce blood sugar spikes by an impressive 60%, but it also can manage to lower blood pressure.
Turns out, we only have to take five minutes every half hour just to get up and move around to battle the dangers.
Related Article: How 2 Minutes of Walking After a Meal Can Lower Your Blood Sugar
Break Your Sitting Pattern
Break the pattern and take back control of your body! All you need to do is get up and take a 5-minute walk which may also be around your lounge; it could be a brisk walk or leisurely stroll - anything to break up the prolonged sitting.
Set the alarm on your phone, asking you to take a 5-minute walk every half an hour and enjoy the active state of your body and good health. To add greater effects, you can take Multi-Vitamin Supplements and help your body boost energy and focus on an hourly walk.
Study shows that this kind of movement keeps us healthier, more vital, and more active in the future. Plus, it can act as a wonderful respite from hours of desk work - use this as an opportunity to be in touch with yourself and enjoy what nature has to offer.
Making time for a midday stroll can be the best investment of your day. Not only will it help you work through prolonged sitting, which can give you a stiff neck or worse, but walking regularly could be the secret to losing those extra pounds.
There’s no need to feel so defeated if you’ve been trying to shed some weight—it may just take an extended energy-filled lunch to get the process started. Don’t miss the opportunity to take charge of your health, and don't forget to make sure you bring yourself a snack while you journey.
You'll be doing too much for yourself and also be avoiding dangers like chronic diseases and early death and giving your mind and body a much-needed boost. Plus, the new surge of energy helps focus and get more done during the day - it's a win-win situation!
What do you have to lose, except for unwanted strain from prolonged sitting? Get up and get walking now!
Related Article: Can Walking Help You Lose Weight?
FAQs
1. What is the meaning of prolonged sitting?
If you weren't sure, prolonged sitting refers to periods of time when you're stuck in a seated position, whether it be at your desk job or parked on the couch. It's all too easy to zone out and become one with your chair for prolonged periods.
2. What are the physical symptoms of sitting too much?
Short-term symptoms can range from stiff joints and sore muscles to headaches and digestive problems. In the long run, too much sitting can lead to obesity, increased risk of heart disease, diabetes, and even early death.
3. What are the effects of prolonged sitting on muscles?
Over prolonged periods without movement, the muscles become weak and stiff, making movement more difficult, more painful, and even leading to long-term injury if left unchecked. Your core muscles, which are responsible for providing stability and balance to the body, get tired from prolonged sitting.
Leg muscles also suffer because they don't always get the same workout during prolonged sitting as you would when standing or walking. You may experience muscle tightness all over your body and reduced circulation throughout your limbs.
4. Does sitting too much cause nerve damage?
Prolonged sitting can wreak havoc on our bodies nervous systems! Sitting causes compression of the nerves in our lower back and pelvis that can lead to pain, numbness, tingling, or muscle weakness. The good news is there are ways to protect yourself - such as frequent stretch breaks and physical activity - that can help minimize nerve damage.
Conclusion
You can be sitting all day long on your couch, on your desk, or any other place enjoying the situation without knowing what harm it can exactly fuel to your health condition. A recent study shows prolonged sitting can cause chronic diseases like diabetes, metabolism issues, heart issues, and early death.
To avoid these dangerous problems to your health, the study provides a solution that is as simple as walking. You just need to get up after every half an hour for a 5-minute walk, and you’re good to do. Your bodily functions regulate and fix the dangerous toll that prolonged sitting has on your health. Set the alarm and begin thumping on the ground!
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Article Sources
- Duran, Andrea T., et al. “Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial.” Medicine & Science in Sports & Exercise, p. 10.1249/MSS.0000000000003109. journals.lww.com, https://doi.org/10.1249/MSS.0000000000003109. Accessed 1 Feb. 2023.
