Studies conducted in recent years shows that on an average, people who have desk jobs sits nearly 13 hours a day. This means people are sitting and working for more hours than ever before. Sitting for long hours can do more harm and it is a known fact that higher level of sedentary lifestyle increases the risk of chronic diseases, and even early death. 

Biologically our body is designed to move , and activities such as exercising, dancing, or even walking are all essential to keep us healthy and fit. Notably, people who work in fields and farms sit on an average of only three hours per day. As a result, they burn more calories, making them look and feel fit and healthy. 

They are known to burn up to 1,000 more calories than people who work in desk jobs. On the other hands, sedentary behavior such as watching TV, lying down, etc, involves very little energy expenditure and limits the calorie burning rate through Non-Exercise activity thermogenesis (NEAT). 

What happens when we sit for longer hours? 

According to research - a prolonged sitting time was responsible for 6.9% of deaths. Importantly, the association between sitting and all-cause mortality remains consistent across women and men, age groups, weight, health and physical activity levels. 

• The longer we spend time sitting the more weight we gain. This is due to fewer calories we burn by sitting. It increases obesity behavior. Munching on snacks and eating too sitting on a couch has negative effect on the body weight.
• Sitting is linked to early death. Many research studies revealed that sitting longer hours is fatal. People who are most sedentary had 22-49% greater risk of early death. Reason for higher mortality due to sitting is due to development of chronic conditions (more than 30 such diseases linked to sitting and obesity)
• A person needs 10,000 steps a day to keep up good health. If the steps are fewer than 1,500 then it reduces calorie burning and can cause increase in in insulin resistance and leads to Type-2 diabetes.
• Inactivity leads to heart diseases too. When we sit for a long period, our muscles burn less fat and blood begins to flow slowly, allowing fatty acids to easily clog the heart.
• If a person sitting continuously for more than 8 hours and exercising for an hour per day, it will not fulfill the required activity level. Exercising for an hour a day, so that you can sit or lie down for the other 23 hours, is not going to cut it. It means the metabolic rate will be still low. Sitting longer hours will have negative impact on metabolic rate.
• Sitting for long periods can lead to varicose veins or spider veins. This is because sitting causes blood to pool in the legs.
• Sitting can also impact the mobility of your hips and the strength of your glutes. Sitting in a chair all day will make your hips tight with a more limited degree of motion because they are rarely extended. Your glutes can weaken with lack of use affecting your stability and power when walking and jumping.
• Our brain function will slow down when we are sedentary for long periods of time.
• The most common physical symptom of sitting longer hours is neck and back pain. A desk job, cradling phone to one ear and jutting the neck forward while working on computer causes strain and puts pressure on cervical vertebrae resulting in neck pain, sore shoulders, and back pain. This act also compresses the disks.
• Bowel function efficiently when we move around. If it is a sedentary pose for longer hours, then bowel movement disrupts causing irregularity in motion.
• Risk of anxiety and depression is more in people who lead a sedentary life. Moving around, getting fresh air, exercising brings more positivity into one's life and it is proven by many research studies.
• Excessive amount of sitting results in the wear and tear of joints. This results in rheumatic diseases like osteoarthritis.

How to save our health from dangers of sitting? 

Incorporate physical activities into your days: 

• If it is favorable, then walk or use cycle to your work place. Get down from the bus early -one or two stop ahead
• Use the stairs instead of lift or escalator.
• Instead of sending emails go to your colleague's desk and talk to them. Enjoy a short walk outside the office with your colleague.
• Practice standing in-between to read your emails and while receiving phone calls.
• Try doing squats, sit ups at your work place. There may be a gym at your office. Make use of it.
• Practice - stretching, yoga, swimming, badminton, volleyball, dancing 30 minutes every day after your work.
• No matter what, at home help your family with some work.
• When you are on phone - walk around while talking.
• Make use of recorded books and listen to the reading while walking, cleaning and working.
• Make bedrooms a TV- and computer-free zone and watch TV limited time. Swap some TV time for more active tasks or hobbies

Now that we know the health risks involved in sitting for long hours, it is essential to make serious habit changes. More importantly, make time for yourself and keep your health in good condition by being active and moving. To keep your energy expenditure level up, make a commitment to walk more every day. Instead of stressing on what went wrong with health, it is better to take precaution and be active in life. 

Share This Post