The average corporate/office worker is exposed to prolonged sitting hours without much physical movements throughout their 9-5 days; this just might be shortening their lifespan. Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome. Here are 5 ways how sitting for long periods can affect your health:
- Frequent Sitters Have a Greater Risk of Developing Heart Diseases
A study published in the American Journal of Epidemiology found that men and women who sat more than six hours a day suffered from more heart-related diseases than their counterparts who limited sitting time to 3 hours a day or less. The study surveyed 53,440 men and 69,776 women who were healthy at the start of the study and over the course of the 14-year follow-up they saw a higher rate of cardiovascular diseases among the frequent sitters.
- Sitting Increases the Risk of Obesity
It is widely known that exercise and a healthy diet are two major factors in maintaining a healthy weight, but there is a third important factor for weight control, according to researchers at the Mayo Clinic—moving throughout the day. Frequent sitters, as a result, are more likely to experience unwanted weight gains compared to people who physically move frequently.
- Prolonged Sitting Increases the Risk of Developing Type 2 Diabetes
Sitting for extended periods effects blood sugar levels and insulin in the body, meaning not only are sedentary people more likely to be obese, but they are also more likely to develop type 2 diabetes.
- Frequent Sitters Are Susceptible to Muscular Issues
Muscles are pliable, but when locked in sitting positions for the majority of the day, they tend to get stiff. After years of constantly sitting the body gets used to the position and is no longer as proficient at running, jumping or even standing. Researchers believe this might be part of the reason why elderly people have such a hard time getting around later in life.
- Sedentary Habits Are Associated with Higher Risk of Developing Depression
Researchers say since sitting reduces circulation it is harder for “feel-good hormones” to make their way to receptors. A study published in the American Journal of Preventative Medicine followed 9,000 middle-aged women and determined that those who sat longer and did not meet minimum exercise requirements suffered from depression at much higher rates compared with the women who sat less and exercised more.
The solution seems to be less sitting and more moving overall. You might start by simply standing rather than sitting whenever you have the chance or think about ways to walk while you work.
The impact of movement — even leisurely movement — can be profound. For starters, you will burn more calories. This might lead to weight loss and increased energy. In addition, muscle activities needed for standing and other movements trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you are standing or actively moving, you kick the processes back into action.
