5 Health Problems You Face If You Sit For Long Hours

Table of Contents

Introduction

In the modern age, people are spending more and more time sitting. This sedentary lifestyle is causing a variety of health problems that can lead to chronic diseases and even shorten one’s life. Our ancestors were not designed to sit for long hours, as they had constant movement in their lives. However, due to jobs, travel, addiction to electronic devices, and other reasons, people today find themselves sitting for extended periods. In this blog, we will explore some of the health problems caused by prolonged sitting and discuss potential solutions.

Slow Resting Metabolic Rate

One direct side effect of prolonged sitting is a slow resting metabolic rate (RMR). RMR is the number of calories burned by the body while performing basic life-sustaining functions such as cell production, respiration, and nutrient processing. When you sit for long periods, your RMR slows down. This can lead to lethargic digestion, weight gain, and obesity. To maintain a good resting metabolic rate, it is important to eat only as much as your body needs and stay active. Taking a stroll after lunch or dinner can help keep your metabolic rate up.

Vascular Problems

Sitting for a long time can also cause vascular problems. After extended periods of sitting, blood and fluid can pool in a person’s lower legs and feet, leading to tiredness, swelling, and pain. This can even result in the development of blood clots, varicose veins, or deep vein thrombosis (when blood clots form in deep leg veins). Moving or walking around every 30 minutes can help pump the blood out of your calf muscles and reduce the risk of these issues. Wearing elastic compression stockings can also provide relief and support.

Heart Disease and Diabetes

Lack of physical activity, often associated with prolonged sitting, is a contributing factor to many diseases, including cardiovascular diseases. Sitting for long periods decreases blood flow to the legs and impacts sugar regulation and blood pressure by altering the normal function of blood vessels. This can lead to the development of heart disease or diabetes. To combat these lifestyle problems, it is crucial to increase the amount of time spent being active. Taking short walks throughout the day can be helpful.

Lower Back Pain and Spine Issues

Prolonged sitting can also cause lower back pain and spine issues. Sitting for a long time, especially with poor posture, puts significant stress on the spine and other joints like the shoulders and hips. It can also lead to increased stress on the lower back and reduce spinal flexibility. To alleviate these problems, consider using a sit-to-stand desk at work to decrease sitting time. If a standing desk is not available, you can make adjustments to improve alignment, such as placing a rolled-up towel between your back and the chair. Getting up and moving every 30 minutes or so can also help prevent back pain and improve flexibility.

Including More Movement in Your Day

One of the best ways to counteract the effects of prolonged sitting is to incorporate more movement into your day. Getting at least 20 minutes of exercise every day is essential. The act of moving itself is enough to combat the negative effects of sitting. One yoga pose that is particularly beneficial for those who sit for long periods is a variation of the cat and cow pose. Get down on all fours and lift one leg straight out behind you while extending the opposite arm in front of you. This pose helps strengthen the hips. Structuring your day in a way that allows for moderate physical exercise whenever possible is also highly recommended. Movement is like medicine for health disorders related to sitting, so take care of your body.

Conclusion

Prolonged sitting is a major health problem in our modern society. It can lead to a variety of issues, including a slow resting metabolic rate, vascular problems, heart disease, diabetes, lower back pain, and spine issues. However, by being aware of these problems and taking proactive measures, such as increasing physical activity, using ergonomic work setups, and incorporating exercises like yoga into your routine, you can mitigate the negative effects of sitting. Remember, movement is key to maintaining good health, so make it a priority in your daily life.

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