In today’s fast-paced world, sitting for extended periods of time has become a norm. With most jobs requiring employees to sit for several hours without any breaks, and modern entertainment options offering a range of sedentary activities such as playing video games and watching movies, we have become more sedentary than ever before. While sitting may seem like a harmless activity, research shows that spending too much time on your backside is linked with a host of medical and psychological problems. In this article, we will discuss the disadvantages of sitting for too long and offer practical ways to reduce your sitting time.
The Effect of the Musculoskeletal System
One of the most obvious disadvantages of sitting for too long is the negative effect it has on the musculoskeletal system. Spending hours on a chair can put immense pressure on the spine, leading to poor posture, herniated discs, and chronic back pain. Sitting for extended periods can also lead to tight muscles, particularly in the hip flexors, glutes, and hamstrings, which can impede mobility, causing pain and discomfort.
Poor Blood Circulation
Moreover, sitting for extended periods can cause poor circulation, leading to swelling in the legs and ankles, and increased risk of blood clots, deep vein thrombosis (DVTh), and cardiovascular diseases. According to a study published in the British Journal of Sports Medicine, sitting for extended periods raises the risk of heart disease by 147 percent, and the risk of cancer by 66 percent, and leads to a higher death rate from all causes.
Harms The Digestive System
Prolonged sitting can also harm the digestive system. Sitting for too long prevents proper digestion, leading to constipation, heartburn, and bloating. One’s digestive system works better when one is in an upright position, allowing the body to use gravity to move food through the digestive tract. In a seated position, however, the muscles that aid digestion are not engaged, which slows down digestion and leads to digestive issues.
Weight Gain and Obesity
Sitting for long periods can also lead to weight gain and obesity. Since the muscles are not engaged while sitting, the body burns fewer calories, resulting in the accumulation of body fat. Moreover, sitting for extended periods increases the risk of developing insulin resistance, a condition in which the body cannot effectively use insulin to regulate blood sugar levels. Insulin resistance can lead to diabetes, hypertension, and heart diseases.
Effects on Mental Health
Furthermore, a sedentary lifestyle has a detrimental effect on mental health. Research suggests that sitting for too long can cause anxiety and depression, and disrupt sleep patterns. Sitting for extended periods reduces the brain’s blood flow and oxygen supply, which can lead to brain fog, reduced creativity, and lower productivity levels.
Reducing the Effects of Sitting for too long:
It is clear that sitting for too long is associated with a host of negative effects on physical and mental health. Fortunately, there are several ways to reduce prolonged sitting and mitigate these negative impacts. One of the best ways to reduce sitting time is to stand up and move around regularly. Taking a short walk to stretch your legs and engage your muscles after every hour can do wonders for your health.
Another practical way to reduce sitting time is to switch to a standing desk. Standing desks are becoming increasingly popular, especially in office environments. A standing desk allows you to work while standing, which engages the muscles and improves circulation. Standing while working can also lead to higher energy levels and improved productivity.
Incorporating frequent exercise breaks into your daily routine is another effective way to reduce prolonged sitting. Activities such as cycling, swimming, and jogging can help improve circulation, aid muscle flexibility, and boost mental health. Moreover, joining a gym or fitness class can help establish a routine and hold you accountable, making it easier to incorporate exercise into your daily schedule.
Finally, reducing screen time and engaging with friends and family can also help reduce prolonged sitting. Instead of spending your free time sitting in front of a screen, try engaging in physical activities such as hiking, dancing, or sports. Activities that involve teamwork and social interaction can help boost mental health and reduce stress levels.
In conclusion, sitting for too long is detrimental to physical and mental health. Prolonged sitting is associated with a range of negative health effects, from musculoskeletal issues, heart diseases, and digestive problems to depression and anxiety. Fortunately, there are several practical ways to reduce sitting time, including standing while working, engaging in frequent exercise breaks, and reducing screen time. By incorporating these strategies into our daily routine, we can reduce sedentary time and mitigate the negative impacts of a sedentary lifestyle. As the old adage goes, prevention is better than cure, and the best way to prevent the negative effects of sitting for too long is to incorporate a more active lifestyle into our daily routine.
