We have all heard that Sitting for too long is bad for your health. We haven’t evolved to do this, it can undermine our exercise achievements and causes dead glute syndrome. Sitting may not be exactly “the new smoking habit“But sitting for too long can shorten your life.
“Sit it actually makes you age faster” says Katy Bowman, biomechanist and author of “My Perfect Movement Plan”. Whether it’s bone or joint health, muscle mass or energy level, he adds, “Much of what is perceived as aging will be very influenced by time spent sitting“.
And we spend a lot of time sitting. Figures vary on how much time the average American spends sitting each day, but can be up to nine and a half hours. Studies suggest that women sit less than men, but most agree that everyone We sit more than previous generations.
The consequences can be serious. a study published at the beginning of the year followed 480,000 people in Taiwan for 13 years and found that Those who spend most of their workday sitting have a 34% higher risk of dying from cardiovascular disease than those who have less sedentary jobs, and a 16% higher risk of mortality in general.
One way to reduce the risk, the authors wrote, was add 15 to 30 minutes of physical activity a day to your usual routine. Other studies They go further and suggest that sedentary people should double the standard weekly exercise recommendations.
“The bottom line is that too much sitting is a major new health risk,” says Neville Owen, senior scientist at the Baker Heart and Diabetes Institute in Melbourne, Australia.
Here’s what you need to know and how to mitigate chair time.
Those who spend most of their workday sitting have a 34% higher risk of dying from cardiovascular disease than those who have less sedentary jobsStokkete – Shutterstock
In short, sitting without interruptions It’s bad for your heart, joints, muscles, metabolism, and mental health.
The American Heart Association notes that sitting for a long time increases the risk of developing heart disease or stroke, even for those who exercise regularly. Just sit for just 30 minutes uninterrupted so that the functioning of the blood vessels is affected. AND The longer you sit, the greater the cardiovascular risks, especially if you sit for long periods of time. more than 10 hours.
Sitting for long periods has also been linked to lower back pain. Small studies suggest that Lumbar disc height may be compressed after sitting for more than four hours without interruption.
Additionally, large muscles in the legs and glutes may stop activating after sitting for as little as 30 minutes, says Dr. Owen. Over time, they can weaken and cause back or knee pain.
Sitting doesn’t burn much energy either. Over time, a sedentary lifestyle can affect the ability regulate blood sugar and break down fat, which can lead to weight gain and type 2 diabetes. Today’s American workers burn about 100 fewer calories per day than 50 years ago. That’s about 30 minutes of walking, says Thom Rieck, an exercise specialist at the Mayo Healthy Living Program in Rochester, Minnesota.
Lastly, sit affects mood and cognitionincreasing the chances of having depression and anxiety.
If you are sitting to work, you have to be more active
The fact is that if you spend a lot of time sitting, Recommended 150 minutes of moderate aerobic activity per week and strength training may not be enough, says Geoffrey Whitfield, an epidemiologist at the Centers for Disease Control and Prevention. The more you sit, the more exercise you need. Some evidence suggests tripling that amount, to about 60 minutes per day, adds Dr. Whitfield.
Set a timer at work
If it is not possible to incorporate so much movement into the day, you can try add small exercises, distributed throughout the day. Brian Cleven, a clinical exercise physiologist in Marinette, Wisconsin, recommends incorporating some desk-based exercises. Try 10 to 15 repetitions of pointing and flexing each foot, calf raises, and walking in place. Or else you can try with a ‘snack‘ of exercise.
Suggest Do something every hour or perhaps exercise your lower body one hour and your upper body the next. Better yet, he says, try raising your heart rate by walking for two to five minutes every hour or going up and down stairs.
Standing desks are not a panacea
“Working standing at a desk consumes more energy than sitting, but it also can cause pain. The key is regular movement, whether sitting or standing.”says Bethany Barone Gibbs, an epidemiologist at the American Heart Association, based in Pittsburgh.
If nothing else is done, try fidgeting
If you can’t get up (for example, during a long car ride), at least you should change your body position, ideally every 15 to 30 minutesadvises Dr. Barone Gibbs. It can be done with small, subtle movements, such as tapping or shaking your feet every few minutes.
Dr. Bowman recommends adjusting the position of your legs, pelvis, and spine. “You should try to read email with your arms stretched above your head or turning your shoulders to the right and left,” he suggests. Or alternating between working 30 minutes standing and 30 minutes sitting.
But you can’t be healthy with sudden movements alone. “To avoid the adverse effects of a lifestyle that spends a lot of time sitting, “You have to incorporate more breaks to move and more exercise into your daily routine.”says Dr. Whitfield.
If you spend a lot of time sitting, the recommended 150 minutes a week of moderate aerobic activity and strength training may not be enoughShutterstock
By Jen Murphy.
The New York TimesAccording to the criteria of
