A person who lives a healthy lifestyle, on an average, walks from 2.5 to 3.3 kilometers per day or 3,000 to 4,500 pedometer steps. For most people working in the office, these numbers may seem impossible.
We spend about 12 to 14 hours a day on gadgets at work or watching TV, and walking is only about 50 minutes a day. Think about it, with all the moves to and from work, around the house and in the office! This article explains things that happen when you sit down all day.
Side effects of sitting too long
How does sitting affect your body? Movement stimulates metabolic processes. Research has linked constant sitting for long periods with many health conditions, such as:
- Anxiety, Irritability, and depression
- Varicose veins: Excessive sitting can cause blood to pool in your legs.
- Back and neck pain: Constant sitting puts massive stress on your back muscles, spine, and neck.
- Hip pain: Sitting long weakens the gluteus medius, which in turn causes hip pain when you sit and even when you move.
- Bone fragility: Your bone will become weakened.
- Overweight or obese: Sitting for long periods slows down metabolism, which affects the body’s ability to burn fat.
- Blood clots in blood vessels: A lump may forms in your leg, usually due to sit still for too long.
- Diabetes: Sitting changes the way your body responds to insulin.
- Heart disease: Sitting too long can harm your heart and possibly leading to cardiovascular disease.
- Cancer risk, including lung and colon cancers.
How to reverse the effects of sitting down all-day
- First of all, pay attention to your work chair. Adjust its height so that the knees are below the thighs, the foot is entirely on the floor, your chin is raised, keep the shoulders straight and lowered.
- Walk more and sit less: Stand up and walk around a bit every 30 minutes.
- Take 10 minutes for a walk during lunch.
- When you are talking on the phone or watching TV, try standing or walking.
- Maintain a healthy weight, exercise, be active. The main puzzle to losing weight is to do what you love. Jump skipping rope, Go for a walk with friends, dance, cycle, squats, jog, whatever your heart desires.
- Do strength exercises: This will reduce the prospect of osteoporosis and strengthen your connections between muscles and bones.
- Use the stairs always instead of the lift or escalator,
Note: Consult your doctor and gradually change your lifestyle.