The majority of people in our modern world spend an enormous amount of time sitting. This may include driving to and from work, sitting at a desk, or relaxing in an easy chair either watching television or scanning through phones or computers. Spending most days sitting has become a normal part of life for many people. Of course, it is quite natural to sit down to rest when tired or to relax after a long day. However, sitting for long periods of time on a daily basis can contribute to a number of health concerns, including obesity, joint problems, and an increased risk of adverse conditions leading to blood clots.
The human body was created for movement. When we don’t move much, we began to experience various challenges to our health. Though in many cases it may take years for this to happen, eventually some form of ill health will occur. For this reason it is vitally important to incorporate regular movement into your daily routine. Let’s consider more specifically a few reasons a sedentary lifestyle can be damaging to your health.
What Are The Risks of Sitting Too Much?
Sitting for too long can put you at increased risk for a number of health issues, including:
- Obesity. A sedentary lifestyle increases your risk of obesity; if you consume more calories than you burn in a single day, you will begin to gain weight. Very few calories are burned by sitting, and so serious weight-gain issues can come about from prolonged periods of sitting.
- High blood pressure. Sitting for extended periods of time slows down your metabolism. This can cause rises in blood pressure, and also have an impact on weight gain.
- Joint pain. When you are often sitting for long periods, you weaken your joints, bones and muscles. This can result in joint pain and stiffness when you do move around, making it likely that you’ll do more sitting.
- Blood clots. Sitting for long periods can cause your blood to become more viscous which impedes blood flow and puts you at an increased risk for blood clots and stokes.
Tips for Reducing Your Sitting Time
Now that we’ve briefly looked at a few reasons why sitting too much is hazardous to your health, let’s consider some ways to reduce that habit.
- Schedule time to stand. If you are a desk worker, set a timer to go off after 30 minutes. When the timer goes off stand up, no matter what you are doing, and move around for a few minutes. Try stretching your arms above your head, do some knee raises, and, if possible, walk a few steps around the room. This will reawaken your body, and keep your blood flowing evenly. It is also a good idea to take a walk during your lunch break - even a short walk will reap benefits.
- Get a standing desk. Investing in a standing desk is a great way to combat a sedentary lifestyle, and can also improve your focus. You can opt for an adjustable model, which allows you to stand and sit as desired. This is a great way to keep moving.
- Remember to stretch. No matter how busy you are, take a few moments at the start and end of your day to stretch your body. This gets the blood moving, and negates the negative effect of extended sitting.
While it is true that most of us can’t be constantly standing and moving about, we can make healthier choices by incorporating plenty of regular movement each day. So get moving!