Understanding the Risks of Too Much Sitting and How To Avoid It
Humans are not made for sitting forever. Although we have padded derrieres to help us remain comfortable in a seated position, it seems clear that the human body was not designed to sit all day every day. For hundreds of years humans have spent most of their time on their feet; this is one of the reasons we walk on two legs.
In the past we hunted on our feet, farmed, and basically survived upright. Today, thanks to the invention of computers, televisions, and other gadgets to make life easier, the average person spends 6.5 hours sitting a day. That is nearly as much time as the average person spends sleeping per day.
In short, the average person is either sleeping or sitting for 14.5 hours every day.
Now consider that sitting for more than 6 hours a day has been shown to make you 40% more likely to die in the next 50 years. You are probably standing now!
The Effects Of Sitting Too Much
The most obvious issue is that sitting encourages you to eat while your metabolism isn’t burning off what you are eating. In other words, you will be gaining weight. Being overweight or obese is a major factor in the development of age-related diseases such as strokes, diabetes, and even Alzheimer’s.
When you are sitting your body burns just one calorie per minute. At the same time fat destroying enzymes are reduced to approximately 10% of their normal amount and the electrical activity in your body stops. This all happens as soon as you sit down.
If you stay seated for several hours your good cholesterol levels will drop and insulin effectiveness is decreased.
Counteracting The Issue
The truth is that many people don’t have a choice. Their job involves sitting. Whether you work in an office or as a truck driver you are going to b sat for extended periods. In these situations, you need to be taking steps to counteract excess sitting.
You need to find a reputable physiotherapist, such as this Botany physiotherapy clinic. They can deal with any current aches, pains, and mobility issues you have. This will help you to stand more. The clinic will also help you to devise a movement plan, keeping you exercising throughout the day, even if you are unable to leave your desk.
The good news is that between 60 and 75 minutes of moderate activity every day counter the effects of too much sitting. The more active you are the less you need to worry about excess sitting.
That means choosing an activity that you enjoy and that will elevate your heart rate. For moderate activity, you should still be able to talk while exercising.
Take A Break
Another important step is to break regularly. Ideally, you should stop every 30 minutes and simply stand or walk around the office. It can be a good idea to stand u every time you are on the phone. You can also use a standing desk and have standing meetings instead of sitting for them. You will be surprised at how much difference this makes.