The modern way of life implies less and less movement, less and less use of the muscles.
Man has never sat as much as he has in the last few decades.
The vast majority of jobs are in office conditions, in front of a computer, in a sitting position, but you also sit while watching TV, traveling, socializing, driving, etc.
During the past period of the coronavirus pandemic, a large number of people started working from home, and movement was also limited. So sitting has become even more prevalent.
Sitting at workplaces is for hours, that is, you get up only when necessary, to go to the toilet, take a break for coffee or food, and that’s it. The rest of the day is spent in the chair.
Sitting may be more problematic for children and young people. Sitting at school, college, in the reading room, at home in front of the computer, etc.
All in all, people spend almost half of their day sitting.
How risky is this lifestyle really? How can we help each other?
Sitting reduces calorie consumption and does not make you fat
Physical activity does not mean only more intense activities. Just standing or walking is also a physical activity that requires a certain amount of energy.
The absence of this light physical activity is a significant risk factor for weight gain.
So, a sedentary lifestyle leads to obesity in the long run, which can cause even bigger problems.
Studies have linked a sedentary lifestyle to an increased risk of premature mortality
Some statistical analyzes of over a million people show that a sedentary lifestyle is associated with premature mortality from various causes, that is, those who sat more had a 30% higher risk of premature death.
There are also studies that deny a direct connection, but it is clear that lack of physical activity in the long term leads to chronic diseases, the most common cause of premature death.
A sedentary lifestyle is directly related to several diseases
Studies show that a sedentary lifestyle is directly linked to more than 30 chronic diseases and conditions, including a 100% higher risk of type 2 diabetes and a 147% increased risk of cardiovascular disease.
Research suggests that walking fewer than 1,500 steps a day, or sitting for extended periods without reducing caloric intake, can cause insulin resistance, a key prerequisite for developing type 2 diabetes.
An interesting study examined the heart health of bus drivers and conductors. All the volunteers in the study had a similar diet profile, but the natural workplace was shown to increase the risk of heart disease in drivers, compared to conductors, who move and stand more.
Other risks of a sedentary lifestyle:
• Sitting increases the risk of developing deep vein thrombosis
• Increased anxiety
• Back and neck pain – the sitting position creates prolonged pressure in the muscles of the back, neck and spine, a pressure that intensifies over time. Therefore, if you regularly sit, use certain anatomical and comfortable chairs.
• Varicose veins
• Weakened muscles and bones
• Weakened immunity
• Hormonal imbalance
• Impaired circulation
• Increased levels of inflammation
• Kyphosis and scoliosis, especially in younger people
How can we help ourselves if sitting is inevitably everyday?
Research shows that even minimal, light physical activity of about 10 minutes can make a significant difference.
◦ Walk or bike to work/school. If you use public transport, get off one stop ahead and walk the rest of the way.
◦ Get up every half hour or hour and work like that for a few minutes.
◦ Also take short exercise breaks every half hour
◦ Always use the stairs, before the elevator
◦ Practice stretching often
◦ Use your meal breaks to walk outside in the fresh air, to activate all your muscles
◦ Always find an excuse to get up, at least once during 1 hour
◦ Stand or move more often while talking on the phone or watching TV
◦ Teach children how to sit properly
