But all that resting on your hindquarters has a downside. Research has tied long periods of sitting with some major health problems, including cancer, heart disease, diabetes, and other destroyers of good health. So far experts are unsure of just how sitting can produce such negative results; they just know that it does. The only suggestion that seems to counteract the effects is to get up and get moving.
If you smoke or already have high blood pressure, you’re sending yourself to an early grave, if research is accurate. If you spend more than four hours a day in front of your computer or television, you have a 50 percent increased risk of death from any cause, and a 125 percent increased risk of cardiovascular disease.
Research has pinpointed these as the top five dangers of staying sedentary:
1) Heart disease – Your muscles atrophy from long periods of sitting, causing them to burn less fat and reduce blood flow, raising the risk of clogging the heart. People who sit for long periods of time without a counterbalance of activity are twice as likely to have heart disease as their active cousins.
2) Pancreas in overdrive – The pancreas is the body’s insulin producer, a hormone that carries glucose to cells for energy fuel. Cells in muscles that aren’t working don’t respond to insulin produced by the pancreas, so that organ keeps pumping out more and more, creating a situation ripe for developing diabetes and other problems.
3) Colon cancer – Sitting has been linked to greater risks for endometrial, colon and breast cancers. The reason is not clear to researchers, but a sedentary lifestyle surely contributes. Regular movement can create antioxidants that kill free radicals, the roving cells that are believed to be a prime cancer-causer.
4) Mushy abs and tight hips – The posture of sitting causes muscles to weaken and limit their range of motion. In the elderly, that can increase the chances of a fall.
5) Poor circulation – Blood flow throughout your body is minimized while sitting, and fluid can pool in the leg areas, causing varicose veins, swollen ankles and blood clots.
Get Well Prepped for Prevention
Of course, most people can’t avoid sitting in front of a screen for long periods each day. It may be that a person has an office-based job that requires sitting. Or someone may face a long commute to and from work, mandating that he or she sit in a car, train or other conveyance. An individual may have to input data into a computer, be on call for emergency phone messages, or otherwise tied to a seat.
That means chronic sitters face a choice: find time in the day to move about and counteract the effects of staying seated for long periods, or wait around for the inevitable.
Fortunately, raising awareness about the dangers of staying stationary encourages people to take the proper steps in preventing problems. These are things that anyone can do without any expensive equipment or large breaks in the daily routine. They are designed to provide exercise and stimulation that can help gain the necessary balance in life and stave off the dangerous side effects of sitting too long.
Effective Ways to Combat Chronic Sitting:
1) A standing desk – This is a relatively new approach to office work. A standing desk allows a person to remain standing while working, thus providing the opportunity to keep circulation flowing and perhaps move about in place. Purchasing a new desk isn't necessary. Opting for a working space at a high countertop or table will suffice.
2) Walk and talk – Work for a company that loves to gather in the conference room for small meetings? Suggest holding think tanks while walking and talking in the halls or the great outdoors, if weather permits. This changes the atmosphere of the meetings and allows participants to steal some stimulation and exercise time from the workday.
3) Treadmills – A computer screen and keyboard on a stand can be arranged on most treadmills, allowing the user to remain moving while working. Of course, it’s not recommended that someone sprints, but maintaining a slow, steady pace can do wonders for fitness. Even slow movements burn calories and muscle activity related to moving helps break down fats and sugars in the body.
4) Parking further away – Any activity equals progress. If possible, park the car a few blocks away from the workplace and take a stroll to the office or factory. Take the stairs a few times a day instead of the elevator. And use lunch hours to break up the physical monotony of the day. This will improve both mental and physical health.
5) Ditch dessert for an evening walk – After dinner, head for a brisk stroll instead of making a beeline for the recliner. It doesn’t have to be a long walk, just up and down the block. Again, some activity is better than no activity.
6) Get a dog – Having a pet is a great incentive to get moving. Both AM and PM walks will benefit the owner's health, as well as the pet's.
7) Take a break – If binge-watching is a weakness, be sure to take a pause for the health cause. After each episode, enjoy an intermission. Stand up and move. It doesn't have to last long -- simply stimulate the circulation and work activity into the television marathon.
When it comes to sitting, the old adage holds true -- everything in moderation. After all, some sitting is a necessary and valid part of each person’s daily activities, and sitting when engaged in socially stimulating conversation or intriguing work may contribute to good mental health. But as in all things in life, balance is the consideration. Incorporate exercise into daily routines and reap the health rewards by living a longer life.