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We think we are active and on the move, but most of us spend a lot of time sitting at a desk or in a car. According to the American Journal of Clinical Nutrition, the average person sits for six hours a day. That’s almost two full days a week.
Keep yourself safe from
wellhealthorganic.com: health-hazards-of-prolonged-sitting- Prolonged sitting is bad for your health. We know the dangers of smoking and excessive alcohol consumption, but what about the dangers of sitting for too long? You may be surprised to learn that prolonged periods of inactivity are associated with an increased risk of certain chronic diseases and premature death.
Prolonged Sitting Do not risk your health with
Prolonged sedentary behavior can lead to serious health problems. Many of us are aware of the disadvantages of spending too much time on the sofa or at a desk. However, only some of us are aware of the real risks.
Prolonged sedentary behavior increases the risk of many life-threatening diseases, such as cardiovascular disease, type 2 diabetes, and obesity. Prolonged sitting can lead to muscle and joint pain, poor circulation, back pain, fatigue, and strain on internal organs such as the heart, liver, and kidneys.
Many people spend most of their day
Working in an office.
Driving a car or bus.
Flying in an airplane.
All of these activities require sitting for long periods of time.
Even if you work out at the gym before or after work each day, you may need more time to balance the sedentary nature of the rest of your day.
According to research by Dr. James Levine of the Mayo Clinic (USA), sitting for more than six hours a day can have a negative impact on your health.
Research shows that around 40% of people who sit for more than six hours a day are at risk of dying from any cause, and twice as many die from heart disease or diabetes as people who sit for three hours or less. He recommends standing desks and standing meetings to reduce sedentary time.
Keep yourself safe from wellhealthorganic.com: Health-hazards-of-prolonged-sitting-Risks of prolonged sitting?
Prolonged sitting can lead to several health problems, including:
- Heart disease
- Type 2 diabetes
- Cancer
- Muscle and joint pain
- Poor blood circulation
Effects Prolonged sitting
Prolonged sitting can cause the blood vessels in the legs to constrict, making it difficult for blood to return to the heart. This can lead to increased blood pressure, which can lead to cardiovascular problems such as high cholesterol or an increased risk of type 2 diabetes.
Prolonged sitting can also reduce bone health and muscle strength and increase the risk of cancer.
Studies have shown that people who sit for long periods every day have higher levels of fat around the waist, which increases their risk of developing metabolic syndrome – a group of diseases that increase the risk of heart disease and diabetes – compared to those who do not sit as often.
Tightness of the blood vessels
The blood vessels in the legs and feet are small, delicate structures. If you sit in a chair for long periods, these delicate blood vessels can become constricted or collapse. This leads to a general decrease in blood circulation and varicose veins in the legs and feet, which can be painful if not treated properly.
Type of diabetes
People who sit more than 5 hours a day are more likely to develop type 2 diabetes than those who sit less than 2 hours a day.
The risk increases with time spent sitting: people who sit 8-10 hours a day have an even higher risk compared to those who sit less than 2 hours a day.
Poor health cardiovascular
Wellhealthorganic.com: Health-Hazards-of-Prolonged-Sitting for long periods causes blood to pool in the legs, increasing the risk of blood clots. Blood clots flowing to the lungs can lead to pulmonary embolism, a serious condition that can lead to death. Prolonged sedentary behavior can also lead to high blood pressure and heart disease.
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Weight gain and Waist circumference
Long-term sedentary behavior is strongly associated with increased waist circumference and weight gain, leading to an increased risk of developing type 2 diabetes and cardiovascular disease. It also increases the risk of death from any cause, especially for those who sit more than eight hours a day. A study published in the American Journal of Clinical Nutrition found that people who sit a lot have lower HDL cholesterol than those who sit for less time. Another study found a link between sitting at least six hours a day and lower levels of physical activity, which may increase the risk of certain cancers, such as colorectal and endometrial cancer.
Muscles and Weak bones
Sitting for long periods can weaken bones and muscles, which can lead to a range of musculoskeletal problems, such as muscle aches and fatigue.
This is because when you sit for too long, your body stops using the muscles around you as much as it normally does. This leads to back problems, poor posture, muscle imbalances, and reduced flexibility.
If you often sit down to work or watch TV without resting, this can have a negative impact on your health, as it gradually affects the strength of these muscles.
Risk of cancer
A long-term sedentary lifestyle is a risk factor for many types of cancer, including colorectal, esophageal, breast, and prostate cancer. According to one study, standing up can reduce the risk of colon cancer by almost 20%. People who spend long hours at work or in front of the TV are also at increased risk of obesity, diabetes, and heart disease, all of which can lead to certain types of cancer.
What you can do?
- Take frequent breaks during the day (e.g. to stretch or walk).
- Exercise regularly (preferably 30 minutes a day).
- Consider buying an exercise ball that you can use during meetings or while watching TV.
Check your blood pressure, cholesterol, and weight regularly. You are overweight try to lose weight? Eat healthy food fruit and vegetables. Limit your intake of processed meat and foods high in fat, sugar, and salt.
Be careful! You are not sitting yourself to death.
If you spend a lot of time sitting, get up and walk around every 30 minutes. This will help blood flow and reduce the risk of poor circulation. You can also wear compression stockings. Although they are not exactly a fashion statement, they help improve circulation by increasing pressure on the legs. This helps to push blood back through the body faster than would be possible without compression stockings.
A 2016 study found that people who sat for more than 10 hours a day had a 38% higher risk of dying from any cause over the next three years. A recent study in Taiwan also found that prolonged sitting was associated with an increased risk of premature death from all causes and cancer, even if you exercised regularly.
Evidence for Health hazards
Wellhealthorganic.com: Health-Hazards-of-Prolonged-Sitting There is growing evidence of the health risks associated with sitting. For example, people who sit for more than 6-10 hours a day have a higher risk of death from heart disease and cancer than those who sit for less than 4 hours a day. In addition, people who sit more than 6-10 hours a day have a higher risk of death than those who sit less than 4 hours a day.
Spare a little time for exercising
Researchers say that while they do not know why sitting more often is associated with an increased risk of death, it may be that it reduces the amount of exercise performed. This may be because people who sit for longer periods of time are less likely to engage in regular physical activity. They also believe that prolonged sitting reduces the amount of sleep one gets, leading to a decrease in sleep quality. The results of this study were based on data from 106,958 adults who were part of the UK Biobank research project. All participants were free of cancer and heart disease between 2006 and 2010.
Exercising how can keep you safe
The researchers say their findings could have implications for the design of offices, schools, and hospitals. In their view, employers should consider introducing sedentary workstations or treadmill desks to help reduce time spent sitting in the workplace. In addition, they suggest that employers should make it easier for employees to take exercise breaks during the day. Our health experts suggest that reducing time spent sitting may be an important goal in reducing the risk of coronary heart disease. People who sit for more than eight hours a day are at greater risk of developing coronary heart disease than those who sit for less than four hours a day.
Keep walking and moving
Keep yourself safe from wellhealthorganic.com:health-hazards-of-prolonged-sitting- You don’t have to go to the gym every day or run a marathon every weekend to stay fit. Make sure you get up, move around, and walk every hour or so throughout the day, even if it’s just for a few minutes.
New guidance from the American Heart Association suggests that people should sit less and move more to reduce the risk of cardiovascular disease. Our results support this recommendation and suggest that reducing sitting time may be an important target for reducing the risk of coronary heart disease.” The study was published in the European Heart Journal.
While the study does not give a definitive answer on whether sitting or standing is better, it supports the idea that sitting too much is bad for your health. While the researchers say that more research is needed to understand exactly how sedentary lifestyles affect heart disease risk, they suggest that people spend as little time sitting as possible.
Final words
Wellhealthorganic.com: Health-Hazards-of-Prolonged-Sitting: We hope this article has helped you understand the dangers of a sedentary lifestyle. Although it may seem simple, we recommend that you take steps today to reduce the amount of time you spend sitting down. We know that change is difficult and that it can be hard to take care of yourself but don’t let this stop you from making small changes in your life. Take a walk in your free time or spend some time outside each day (e.g. gardening or playing with your children and pets) to keep your body moving during the day. Most importantly, if you experience any changes in your health, visit your HCM pharmacist immediately before your condition worsens.
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