Sitting Is The New Smoking

Monday, January 29, 2018

According to research, Americans spend on average 9 to 10 hours of sitting each day. Sitting while working, browsing your phone, reading, and watching television may have adverse effects on your body composition and your health. Too much sitting can increase risk of health problems, including cardiovascular disease, and leads to an increase in the body fat around your waist. Sitting for a long duration can have numerous and long lasting effects on your health. Specifically, there are four ways sitting for long durations can negatively affect your health and body composition. Fortunately, you can do something about it!

ONE. Those who sit for longer periods of time with limited exercise and poor nutrition can experience insulin resistance. This is when insulin isn’t able to carry excess blood sugar out of your blood into your muscles, which can lead to type-2 diabetes. One study of 3,757 women found that women who sat for eight hours a day, had 56% higher chance of developing diabetes.

TWO. When one sits for long durations, the enzyme, lipoprotein lipase (that is in charge to burn body fat) decreases by 90%. In 2003, in an animal study performed by scientists, rodents were forced to lie down for most of the day. Consequently, researchers found that the lipoprotein levels in the rodent’s legs decreased.

THREE. While you are sitting, your muscles are not working, which leads to degeneration (atrophy) of the muscles. Sitting for too long can cause your hips to become weak and cause tightness in your muscles.

FOUR. Another consequence of being sedentary is poor circulation. Not only is the blood flow to your brain slower, but the blood flow to your legs also becomes sluggish. When circulation slows down this puts people at a risk of blood clots. One study showed reduction in the vascular flow after sitting for three hours. Individuals, who got up to walk around for two minutes, every hour, increased their lifespan by 33%.

In conclusion, here are some tips:

Set a timer at your desk for every hour to stand up and do some stretching and move around.
Invest in a step tracker and monitor how active you are during the workday.
If possible, walk or ride your bike to work instead of driving.

With technology so readily available today, kids are sitting more than ever and for longer periods of time. Decreased activity throughout their lives will inhibit their body composition and their overall health. For kids:

Limit their screen time, and be an example for your kids.

Finally, remember: As humans, we are not designed to be plopped in a chair for hours everyday. So, put the phone down, shut the television off and get moving!

Print

return to news