In modern times, where we mostly work while sitting, the harms of sitting for long periods have increased a lot. Whether in the office or at home, being in one position continuously in front of a screen can have more dangerous consequences than just discomfort. Our bodies, which are naturally designed for movement, have negative reactions to prolonged periods of stillness, which can startle us and cause anxiety.
Experts say that sitting for a long time affects the musculoskeletal system, which can cause stiffness in the muscles of the neck, shoulders, and lower back. This can contribute to poor posture and unbalanced muscle development, as well as reduced blood circulation. Not only this, sitting for a long time can cause the large muscles of the legs and buttocks to become weak and shrink. These large muscles are important for walking and your balance. If these muscles are weak, you are more likely to injure yourself by falling or straining during exercise.
The harms of sitting for long periods are not just limited to fatigue, your body can face much more than this:
Hips and back
Like legs and buttocks, if you sit too much then your hips and back will not be able to support you properly. Sitting causes the hip muscles to contract, which can cause joint problems. Also, continuously sitting in the wrong posture can cause back problems. Bad posture is also harmful to the spinal cord, putting pressure on the discs, and increasing their wear (degeneration), and this can cause a lot of pain.
Weight
Due to sitting too much, digestion does not happen properly, due to which fat gets accumulated in the body.
Anxiety and stress
People who sit a lot are more prone to anxiety and stress. Perhaps because they do not get the benefits of fitness due to not being physically active. So getting up and moving around can also reduce your stress.
Cancer
Recent studies show that excessive sitting increases the risk of lung, uterus, and colon cancer.
Diabetes
Research shows that lying in bed for even five days can increase insulin resistance in the body (which can cause your blood sugar levels to rise in an unhealthy way). Sitting too much increases the risk of diabetes by 112%.
Stiffness and pain
Sitting too bent over in front of a computer can cause pain and stiffness in the neck and shoulders. Physical inactivity causes more than 3 million deaths worldwide each year (six percent of all deaths). It ranks fourth among the causes of death among non-infectious diseases.
Ways to avoid the harms of sitting for long periods
- Walk or ride a bicycle instead of a car.
- Climb the stairs instead of the lift or escalator.
- Get off the bus one stop earlier and walk the rest of the way.
- Park your car some distance away from where you are going and cover the rest of the way on foot.
- Take short breaks every hour, get up, stretch, or take a walk. This improves blood circulation and reduces stiffness in the muscles.
Be active in the office
- Instead of email, go to colleagues to talk to them.
- Have lunch in an open place away from the desk, if possible, go for a short walk.
- If you hold meetings, do so while walking.
- Pay attention to the height of your chair and desk so that the spine remains straight and use a standing desk to change the sitting posture from time to time.
(PC: Freepik)
