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The adverse effects of sitting for too long

Rabeeha Amir
20 November 2022, MVT 11:57
Long hours of sitting can also harm the back, particularly if the person frequently adopts bad posture or doesn't use a workstation or chair that is ergonomically constructed -- Photo: Lanalya
Rabeeha Amir
20 November 2022, MVT 11:57

The average nine to five working class spends seven hours every day sitting down. Most people use a method of transportation to travel home after spending a considerable amount of time stationary.

A growing amount of research indicates that sitting for long periods of time is bad for your health. Obesity, diabetes, cardiovascular disease, deep vein thrombosis, and metabolic syndrome risk factors are all increased by habitual inactivity. A sedentary lifestyle should be avoided to stay healthy for longer.

Diabetes

Studies have shown that a sedentary lifestyle can lead to increased insulin resistance in your body. This inherently causes blood sugar levels to increase above what is considered healthy. Research suggests that people who spend more time sitting have a 112 per cent higher risk of diabetes.

Tip: Healthy dietary decisions and an active lifestyle can be beneficial.

Hypertension

Hypertension which is infamously known as a "silent killer" is also a cause for concern. Hypertension occurs when blood pressure is too high.

Headaches, nosebleeds, abnormal heart rhythms, eyesight abnormalities, and ear buzzing are just a few of the symptoms that can appear. Fatigue, nausea, vomiting, anxiety, chest pain, and trembling of muscles are all symptoms of severe hypertension.

Although individuals can test their own blood pressure using automated devices, a professional assessment is crucial for determining risk and conditions that may be connected with it.

Tip: Risk of hypertension can be prevented by physically being active and consuming less salt and a diet rich in fruits and vegetables while limiting the intake of food high in saturated fats.

Cancer

According to Xavier Llor, MD, PhD, co-director of the Smilow Cancer Genetics & Prevention Program and medical director of the Colorectal Cancer Prevention Program, sitting at work and a sedentary lifestyle in general both appear to be independent factors to cancer. We require a change in society's culture, he claims.

Tip: Fostering and promoting a healthy lifestyle in general is the key. This entails engaging in regular physical activity, giving up smoking, consuming less alcohol and meat, and eating adequate fruits and vegetables.

Vascular issues

Spending a lot of time sitting down may cause blood and fluid to collect in the lower legs and feet, which can cause fatigue, swelling, and pain.

Tip: A doctor’s consultation can determine risk factors. It is advisable to take short walks and move around every 30 minutes to pump blood out of the calf muscles.

Muscle weakness

The tendency to slump and crane the head forward while using a computer can eventually result in permanent postural imbalance. Additionally, sitting can cause general deconditioning, early muscular fatigue, weakened core stabilizers, tightening of the hip flexors, and overall deconditioning. These effects increase the strain on the low back and decrease the flexibility of the spine.

Long hours of sitting can also harm the back, particularly if the person frequently adopts bad posture or doesn't use a workstation or chair that is ergonomically constructed. Additionally, bad posture can result in compression of the spinal discs, which can hasten their premature deterioration and can be excruciatingly uncomfortable.

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