As Americans tend to have a more sedentary lifestyle, their lives are being impacted by various health problems. Some are serious enough that many medical professionals urge them to change their lifestyle immediately.
The Risks of Sitting for Hours
Sitting for hours regularly, such as for work or watching TV. There are many health risks involved with a sedentary lifestyle. They include cardiovascular problems, diabetes, gaining weight, dementia, depression, and several types of cancer.
The primary cause of death for men and women in the US is cardiovascular disease. Sitting for long periods decreases the flow of blood and changes how your body regulates sugar and blood pressure. This situation promotes diabetes and problems with your heart and blood vessels.
Due to prolonged sitting, blood clots can form in the legs. People with the highest risk include the elderly, pregnant women – and those taking birth control, and smokers. Possible symptoms of these problems include swollen feet and lower legs, as well as tiredness.
Another consequence of prolonged sitting is pain in the lower back and various spine issues. Sitting for a long time leads to a deconditioning of the muscles in the back. It places stress on your muscles and reduces the flexibility of your spine. There is also a weakening in the muscles in your buttocks, increasing pain in your hips and lower back.
Standing Does Not Produce Better Results
Many people have adopted the idea that standing while working is better than sitting. While it may sound good, it is not valid. While it may eliminate some of the health risks associated with sitting all day, it has its own set of risks that also could shorten your life. The risks are circulatory diseases such as varicose veins and deep vein thrombosis.
The real danger that comes from sitting or standing for hours a day is the lack of activity. Being active, usually in moderate exercise, can help offset the health risks.
People who are sedentary will also usually gain weight. The additional weight increases your risk of early death because it comes with more potential health problems.
Exercise May Offer Limited Help
The official recommendation of how much exercise every person needs is a minimum of 150 minutes per week. The exercises must be moderate, but they still may not be enough to reduce the damage from sitting for hours a day.
Some studies have shown that even when people are active for as much as 300 minutes each week, which is double the amount of recommended time, prolonged sitting still has an increased risk of early death. The study also showed that the results were the same for people of both sexes, various ages, and with different body mass.
The Recommendations
Recommendations are that you should only sit for 30 minutes at a time. After you sit for 30 minutes, move and walk around for five minutes. Studies have revealed that people who generally did not sit around for 30 minutes at a time had the greatest longevity.
Studies have revealed that being active for 60 to 75 minutes per day, with moderately intensive exercise, can counter the damage done by sitting for long periods. Also, standing more while doing various tasks can help reduce your risk of early death and increase longevity.
Staying more active produces several benefits that you are apt to enjoy. It will enable you to keep the excess weight off, give you more energy, and make you less tired. You will also be able to think more clearly, have less pain, and live longer.
