Sitting Affects Your Health
Many of us are guilty of being chained to our desk chairs during the day and to the sofa during the evenings, but what impact could this have on our health later down the line?
The cold and dark weather dramatically decreases the appeal of exercise this time of year. However, gentle movements little and often could do wonders for our health. So then, what are the health risks of sitting down too much? And how often should we be moving our bodies?
Signs might indicate you are sitting too much?
Signs that we are sitting too much include:
- joint pain and stiffness, particularly in the back and neck
- muscular pain and tightness, particularly in the shoulders, at the back of the knees and muscles at the front of the hips
However, sitting down too long may exacerbate symptoms from existing conditions. People with long-term health conditions such as arthritis, breathing conditions or circulation problems might find that sitting increases symptoms such as joint stiffness, breathlessness and leg swelling.
Sitting down too much impacts bones and muscles?
Bones
Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fractures. Sitting puts significant stress on the spine and can lead to compression of the discs in the spine and spinal issues can cause significant pain and eventually immobility.
Being sedentary can have a negative impact on our posture. When we sit we often have bad posture as we tend to slouch. Sit right, Stop slouching and sit upright with feet flat on the floor and screens at eye level.
Muscles
Sitting can cause the large muscles in your legs and glutes to weaken and waste away. These muscles are essential for walking, keeping your balance and generally stabilising your body. Sitting can also tighten hip flexors, which can lead to problems with your hip joints.
Moving your body regularly as an older adult can help keep you healthy, mobile and independent. Older adults lose muscle much faster with ageing and this weakening of the muscles exacerbated by sitting down can lead to sarcopenia, Eventually an old person may have difficulty getting out of bed and out of a chair potentially leading to the need for carers much sooner.
How often should we move our body throughout the day?
Little and often is the key if you have a sedentary lifestyle or find yourself stuck at your desk/computer. Getting up and taking a little walk around can really help to reduce stiff joints and tight muscles. Therefore, “movement is key to musculoskeletal health and it is very important to exercise to maintain this part of health as we age.”
What Research Has Found
When you sit, you use less energy than you do when you stand or move. Research has linked sitting for long periods of time with a number of health concerns: obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.
Too much sitting overall and prolonged periods of sitting also increases the risk of death from cardiovascular disease and cancer.
Researchers found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking. However, further study found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.
Overall, research indicates that less sitting and more moving contribute to better health. You might start by simply standing rather than sitting when you have the chance. Or find ways to walk while you work. For example:
- Take a break from sitting every 30 minutes.
- Stand while talking on the phone or watching television.
- If you work at a desk, try a standing desk — or improvise with a high table or counter.
- Walk with your colleagues for meetings rather than sitting in a conference room.
- Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
In Conclusion
The impact of movement, even leisurely movement, can be profound. Burn more calories which leads to weight loss and increased energy. Physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age. Movement is key to health and longevity
