Are You Sitting Your Way to Poor Health?
In today’s world, our lives are increasingly dominated by deskbound behaviours, with some of us inactive for up to 15 hours a day due to our work environments, leisure activities like watching TV or using computers, and how we travel. This extended inactivity is not just a minor inconvenience; it's a serious health threat, likened in its severity to the dangers of smoking. Here's why sitting too much is harmful and how you can combat this modern-day health hazard.
Why Is Sitting So Detrimental?
- Chronic Diseases: Inactivity is linked to a surge in chronic diseases, affecting not just our physical health but surprisingly our brain health too. This results from reduced muscle mass, metabolic issues, and lowered overall fitness.
- Increased Mortality Risks: Sedentary behaviour, such as prolonged sitting and excessive TV watching, is associated with heightened risks of all-cause mortality and over 35 chronic diseases.
What Exactly Is a Sedentary Lifestyle?
A sedentary lifestyle involves prolonged periods of inactivity where the metabolic rate is low, and one is typically sitting or reclining. For it to impact health significantly, these periods of inactivity often add up to more than 6 hours a day.
The Consequences of Inactivity
- Muscle and Metabolic Changes: Inactivity leads to decreased muscle use, particularly in the lower body, abnormal muscle activation, and reduced blood flow. Metabolically, this results in decreased sugar and fat metabolism.
- Rapid Health Decline: Just a single day of inactivity can reduce insulin sensitivity by 39%. Prolonged sitting initiates fat deposition over metabolism and contributes to rising LDL cholesterol and triglycerides within weeks.
Diseases Linked to Inactivity
- Metabolic Syndrome: Each additional hour of sitting increases the risk of developing type II diabetes by up to 19%. Prolonged inactivity significantly raises the chances of metabolic syndrome by 75%.
- Diabetes and Obesity: Inactivity contributes to poor blood glucose management and a doubled risk of developing type II diabetes. It also leads to increased fat storage, particularly dangerous abdominal fat.
- Cardiovascular Disease: The risk of cardiovascular mortality rises with each two hours of sitting, with those most sedentary at double the risk of developing cardiovascular issues.
- Cancer and Mental Health Issues: Inactivity increases the likelihood of certain cancers and mental disorders, including depression and anxiety, particularly in those who watch over 6 hours of TV per day.
Musculoskeletal and Sleep Quality Issues
Prolonged sitting can cause abnormal back and neck curvatures, muscle degeneration, and sleep disturbances, which in turn increase the risk of further health issues.
Can Exercise Counteract the Effects?
While exercise improves overall health, many of the negative impacts of inactivity persist independently of exercise levels. Regular movement throughout the day is essential to mitigate these effects.
How to Reduce Your Risk
- Regular Movement: Integrate movement into your day, such as standing up, walking, or changing posture frequently. Even short breaks every hour can significantly improve metabolism and reduce health risks.
- Light Activity: Aim for 2 to 4 hours of light activity throughout the day to counteract the effects of a sedentary lifestyle. Standing desks, walking meetings, using stairs, and moving limbs while sitting are practical ways to stay active.
Simple Tips for Increased Activity
Stand and move during leisure time, use a standing desk with intervals of sitting, park further from destinations, and prefer stairs over elevators. Movement is key, even if it's just shifting position or walking to a colleague's office.
Moderation is crucial in all aspects of life, and while standing helps, movement is more important than simply avoiding sitting. By incorporating these strategies into your daily routine, you can protect your health from the hidden dangers of a sedentary lifestyle.