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Sitting for long periods of time is detrimental to your health. We all know about the risks of drinking too much and smoking cigarettes however, what are the dangers of prolonged sitting? You may be surprised to discover that sitting for long hours are linked to certain chronic illnesses, as well as an increased risk of premature deaths.
Beware of putting your health at risk through prolonged sitting
The long hours of sitting can cause serious health problems. We all know the negatives of sitting for too long in front of the TV or at the computer. Yet, not many people realize the risks that come with it.
The longer you sit, the greater your chance of developing life-threatening diseases like heart disease and type 2 diabetes and overweight. Long hours of sitting could cause joint and muscle discomfort as well as poor blood circulation. fatigue; backaches; and strain on the internal organs of your body, such as the liver, heart and kidneys.
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A lot of people spend the majority of their time:
- In the office.
- The driving of a bus or car.
- Aeroplanes flying
All of these activities require sitting for a long time.
Even if you exercise at the gym daily during and after your job, it is possible that you require more exercise to compensate for the amount of time you spend sitting throughout the day.
According to research conducted by Dr. James Levine at Mayo Clinic (USA) If you are sitting for more than 6 hours per day, this can negatively affect your health.
Research suggests that 40% of those who are sitting for more than six hours a day are at risk of dying from any cause, and more than twice as many suffer from diabetes or heart disease than those who work for less than three hours. He suggests standing desks as well as walking meetings to cut down on the amount of time that is spent sitting.
The risks of sitting for long periods?
Sitting for too long can cause various health issues, such as:
- Heart disease
- Type 2 diabetes
- Cancer
- Joint and muscle pain
- Poor blood circulation
Effects of sitting for long periods of time
Long-term sitting can narrow the blood vessels within your legs. It makes it more difficult to bring flow of blood back to your heart. It could lead to an increase in blood pressure which can result in cardiovascular issues like high cholesterol or an increased risk of developing type 2 diabetes.
Sitting for long periods of time can also cause weakening of the bone and muscle strength. It also increases the risk of developing cancer.
Research has shown that those who work for long periods every day have higher levels of fat around their waistlines. This increases the chance of developing metabolic syndrome, which is a group of diseases that increase the risk of diabetes and heart disease -as compared to those who sit more often.
Constrictions of blood vessels
The blood vessels in your feet and legs are tiny, delicate structures. The blood vessels that are delicate may become narrowed or constricted when you sit for long periods in chairs. This causes a decrease in circulation as well as varicose veins in the feet and legs which can be painful if not properly treated.
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Type 2 diabetes
The chance to develop type 2 diabetes more likely when you sit for more than five hours per day compared to people who are sitting less than two hours per day. The risk rises as you spend more time sitting down: it’s higher those who are sitting for more than 8 or 10 hours per day as compared to those who are seated for less than 2 hours each day.
Poor cardiovascular health
The prolonged sitting you do for hours could cause blood to accumulate inside your legs which can increase the chance that blood clots will form. The lungs are the first target for clots. could cause pulmonary embolisms which is a serious illness which could lead to death. Long-term sitting can also lead to the heart to become hyper-infected and blood pressure.
The waist circumference and weight gain
Long-term sitting is strongly linked with an increase in the waist’s circumference as well as weight gains. This leads to a higher risk to develop type 2 diabetes as well as cardiovascular diseases. Also, it increases the risk of dying due to any cause, especially those who are seated for more than eight hours a day. The study that was published in American Journal of Clinical Nutrition discovered that those who sat for long periods of time had lower amounts of HDL (HDL) cholesterol than people who spend less time in a seated position. Another study revealed that sitting for at least 6 hours per day was linked with lower levels of physical exercise that could increase the chance of developing certain cancers , such as cancer of the endometrium and colorectal.
Muscles and bones that are weak
The long hours of sitting for a long time can result in your muscles and bones to weaken, leading to many musculoskeletal ailments such as muscle pain as well as fatigue, pain and fatigue.
This is due to the fact that when you sit at a desk for any length of time, your body is unable to engage the muscles around as often as it normally would. It can cause back pain as well as posture issues as well as muscle imbalance and less flexibility.
If you sit for a long time at work or in front of the television without breaks between, it is likely to impact your health in a negative way since it can gradually weaken the muscle strength.
Cancer risk
Sitting for too long can increase the risk of various types of cancers such as oesophagal, colon prostate and breast cancers. One study revealed that standing up can reduce the chance of developing colon cancer by more than 20 percent. Sitting for long hours at work or watching the TV are also at a higher chance of being overweight, suffering from diabetes and heart diseases — all of which that could cause certain types of cancers.
What can you do:
- Pause frequently to avoid sitting for long periods of time (e.g. stretch, stretch, or stroll around)
- Get active regularly (preferably 30 minutes every day)
- Think about purchasing an exercise ball that you can make use of during sessions or while watching TV.
Check your blood pressure regularly and cholesterol levels as well as weight. Do your best to shed weight If you’re overweight. Consume a healthy diet, which includes vegetables and fruits. Reduce your intake of processed meats and other foods that are with high levels of sugar, fat or salt.
Beware! Don’t snooze yourself to death.
Sitting for prolonged durations, moving your body each 30 min is crucial. This will aid in blood flow and lower your chance of getting a an issue with circulation of blood. Also, you can make use of compression socks. Although they’re not exactly an accessory to wear they aid in improving blood circulation by increasing amount of pressure that is placed on your legs. This assists in bringing blood back into the body quicker than it would if you didn’t wear compression socks.
A study in 2016 revealed that those who sit for longer than 10 hours in a day were at an increased risk of 38% of dying from any cause within the following three years. A study conducted in Taiwan also showed that long hours of sitting can be associated with a higher likelihood of death before the age of any cause, including cancer. This is true even when you exercise frequently.
Evidence of health risks
The evidence for health risks linked to sitting are increasing. For instance, those who are sitting for more than 6-10 hours per day are at the highest chance of suffering from cancer and heart disease than those who spend less than four hours per day. Furthermore the risk of death is higher for people who are sitting for more than six to ten hours per day than those who are seated for less than four hours.
Take a break and exercise
The study suggests that even though they don’t have a precise understanding of why sitting longer is associated with a higher chance of dying it could be because it decreases your exercise that you get. This could be due to the fact that those who sit longer have a lower likelihood to engage in regular physical exercise. The study also suggests the long periods can reduce what time that people sleep, which can lead to low-quality sleep. The findings of the study were drawn from data collected of 106,958 adult participants who participated in the UK Biobank research project. All participants were healthy and free of heart disease and cancer at the time they joined between 2006 and 2010.
How exercising can keep you safe?
The findings of the researchers could be a factor in the design of schools, offices and hospitals. Employers should look into introducing sit-stand desks or treadmill desks to decrease the amount of sitting time that is allowed at work. They also suggest employers facilitate employees to exercise during the workday. Health experts advise that reducing time spent sitting down could be a key goal for cutting down the risk of developing coronary disease. Sitting for more than 8 hours each day are more likely to be at risk of developing coronary heart disease than people who spend under four hours each day.
Keep Moving
Health risks associated with prolonged hours of sitting are linked to an increased risk of diabetes, and heart disease. Studies suggest that sedentary behavior could increase the risk of dying by as much as 40 percent.
There’s no need to go to the gym on a daily basis or race a marathon on weekends for a healthy lifestyle. Simply make sure that you take a break and get moving at least every hour throughout the day even if it’s only for a couple of minutes.
The latest guidance issued by the American Heart Association suggests that individuals should not sit for long periods of time and move more frequently to lessen the risk of suffering from cardiovascular disease. Our results support this recommendation and suggest that reducing the amount of time you sit down is one of the most effective ways to reduce the risk of developing coronary cardiovascular disease.” It was reported in European Heart Journal.
Although the study doesn’t provide a definitive answer as to the best way to sit rather than stand up, it will back the notion that sitting for too long is detrimental to your health. Although the study’s authors say further research is required to better understand how sitting and sitting habits affect heart health and risk, they recommend that people cut down on their hours of sitting as much as they can.
Conclusion
We hope that this article made you aware of the dangers of sitting for too long. Although it might seem simple but we advise you to take actions today to cut down on your amount of time spent in a seated position. Change is difficult and taking good care of yourself is challenging But do not let that stop your from making even small adjustments within your daily routine. Make sure you take a walk in breaks during work, or engage in things outside every throughout the day (like garden or playing with your kids or pets) to keep your body active all day long! Be sure to go to your local HCM Pharmacy immediately when you notice any changes in your health before your condition becomes severe.
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